Reverse Annie
10-20-30-40-50 reps for time:
v-ups
double unders

Notes: Opted for heavy rope singles and v-ups. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel..No time kept. Scale the dubs as follows: lesser volume, pick an amount of time per corresponding volume to try and get as many as you can, or singles. If doing singles, double the volume each set. 

CashOut
100 Back Extensions
-unbroken sets of 20 with an upper body stretch between each set. Focus on quality of movement.