Think high versus low. High days consists of grinding through reps, going to failure and peeling yourself off the floor. By contrast, low days are about restoring the stuff we tend to lose with more intense efforts such as variability of movement and aerobic endurance. Training these two qualities effectively serve as the "yin" to the "yang" of high performance and are absolutely essential for quality recovery to occur.
The key here is not to run yourself in to the ground. But rather keep heart rate aerobic or around 120-150 beats per minute. A good rule of thumb is that you should be able to breath thru your nose only during each exercise. So what do you currently do in your off days? Here is a circuit I recommend for promoting better movement and getting a conditioning effect.
𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀
1️⃣Set a click for 30 minutes and perform each exercise for 30 seconds of work followed by 30 seconds of rest.
2️⃣Set a click for 30 minutes and Perform each exercise back to back without stopping
𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀
1. Power skip
2. High crawl
3. Lateral heiden w/bounce
4. Crab crawl
5. No hands get up