12 minutes on the tread mill at 70% of my max heart rate

Followed that up with some stretching:

Hip crossover 1x8
Calf stretch 1x8
Hand walk 1x4
Forward lunge/forearm to instep 1x4
Backward lunge with a twist 1x4
Lateral lunge 1x4
Sumo squat to stand 1x8

Today I was introduced to the Foam roll and the rope:

Foam hamstring 1x8
Foam IT band 1x8
Foam quad/groin 1x8
Foam glutes 1x8
Foam back 1x8
Foam lat 1x1 (I gave up, that shit hurt)

Active Isolated Stretches:
Rope calf
Rope hamstring
Rope IT/glute
Rope Adductors
Rope quad/hip
Lying shoulder stretch
Rope Triceps
90/90 stretch
quadruped rocking

This stretching shit is tough. I have to admit though, my body feels really good.

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