For those new readers of the blog, ARWOD = Active Recovery Workout Of the Day
Recovery
- 20-30 minutes of cardio (optional)
- 15-20 minutes of foam rolling
- 20-40 minutes of Broga
Motivation
- This is the geyser Old Faithful below after doing some foam rolling.
SwoleFIT 
Do you see any problem with doing any strength work today? If not what do you recommend?
So it depends what kind of strength work. Thursday is dynamic + volume for shoulders, traps, legs, abs. Friday is strength + circuit for chest, back, biceps, triceps. Generally I’ve found that using this day as an active recovery day yields more gains in the long term. Rest does a body good!
Was going to squat a bit but if tomorrow has legs included I’ll hold off and just do some mobility stuff. Thanks!
So read through the template page- https://swolefit.com/swolefit-template/ . Every week falls into the same body part splits and dynamic/strength/volume work. This predictability will really help program WODs that will complement each other.