1) LAX ball rolling of the feet
2) partner calf smash
3) couch stretch: with a partner and band distraction
4) Two-arm turkish get up practice, accumulate 15-20 quality practice reps
5) Band external rotation + extension + transverse abduction: 2 x 10/arm
6) Lat barbell smash
7) arm bar stretch
If you have time after we finish the above, get in 15-20 minutes of conversation effort rowing/airdyne/etc.