mobility 

Child's Pose w/ Shoulders
Standing Calf Stretch - Wall Facing
Anterior Banded Hip Distraction 
Lateral Banded Hip Distraction 
Ankle Mobility Rocker
Hip and Ankle Paleo Chair w/ bumper
Up and Down Paleo Chair w/ bumper
Seated Scap Wall Slide
World's Greatest Stretch
Cat/Cow
Down Dog
Child's Pose w/ Shoulders

midline
3 rounds w/ 1 min rest between
30 russian twists
12+0:12 hollow rocks+hollow hold

steady state active recovery
15 minute row
turn the drag way down and hold a low rate, but try to get faster with each 3 minute split