If you have the ability to get in a pool today do so and you aren't hurting too bad:
Spend 30 mins swimming. Not continuous swim a couple laps rest. Tread water etc. Just move and cool off.
If you are hurting and can't get in a pool, 15 mins of light cardio mobilize and stretch
If you feel good:
1)
2 mins ME Cal on AD
rest 1 min
2 Mins ME Cal on rower
rest 1 min
400m Run AFAP
rest 3 mins
repeat 2 more times
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