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
Regeneration:
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)