Today is an example of a deload workout. Every 3-6 months, depending on a multitude of factors, you should take a week off or “deload week”. This still involved movement and articulation of the body but far less demand, and simply just practicing the movements.
The goal here is recovery. Not every workout has to be one that tears your body down. The most important part of fitness is not only how hard you work, but more importantly, how well you recover. Today is an example of a deload workout. You can take any movement throughout this program and do it to 50% of your capacity. The movements are better if they are compound lifts like squats, deadlifts, bench press or rows. However you could throw in some shoulders or arms, no problem. This is a crucial week, don’t skip this.