E90s for 4 rounds:
a) row
b) alt. turkish get up
c) bike erg
d) perfect stretch to cobra-downward dog flow
e) air bike / ski erg
f) foam rolling (e.g. calves, legs, upper back / lats...)

Koneet @zone 2 / 60-70% of HR max.

Mobility of coach's choice:
~10min active / passive stretching