Stretching & OH massage

Stretching
. up-to-down dog transitions x5
. side stretch against the wall (2m/side)
. side stretch in lunge against the wall (2m/side)
. torso rotation against the wall (2m/side)
. torso rotation in lunge against the wall (2m/side)
. seated hamstring stretch (2m/side)
. seated hamstring stretch with straight back (2m/side)
. pancake stretch with side bend (3m)
. half lotus forward bend (2m/side)

OH massage
. T-spine extension on roller (2m/side)
. T-spine side-to-side with balls (2m/side)
. trap scrub (2m/side)
. int. & ext. rotation with band (2m/side)
. rig stretch (2m/side)