Can you name that silhouette?
101 & 201
Option 1 - Just do recovery work, such as 20+ minutes of easy aerobic activity, foam rolling, mobility/stretching, etc.
Option 2 - Make up a missed workout from Monday, Tuesday, or Wednesday
Option 3 - Skill work:
A. Ring or bar hollow/arch swings (starting at 1:12 in the first vid), 3x10
B. Feet on box hollow to arch with pull (starting at 4:40 in the first vid), 3x5
C. Transitions with band (starting at 11:00 in the first vid), 3x5
Notes: Practice, practice, practice! The first video is what to do, the second why to do it and how it makes a difference.
Post activities to Facebook.