Stretching

Back
Hanging Bar Lat stretch - 2x30 seconds
Cable Row Loaded Stretch - 2x30 seconds

Chest/Shoulders
Bar Bent Arm Chest stretch - 2x30 seconds
Shoulder Dislocates - 2x10 reps

IT Band
Pigeon - 2x30 seconds

Groin
Seated Feet together - 2x30 seconds
Standing Splits - 2x30 seconds

Hip Flexor/Quad
Modified Lunge with back knee flexed - 2x30 seconds
Lying Prone Stretch

Hamstring
BO soft knees - 2x30 seconds
Seated Straight Leg - 2x30 seconds

Calves
Seated Loaded Stretch - 2x30 seconds
Standing Loaded Stretch - 2x30 seconds

Plantar Fascia Rolling - used metal roller.....that hurt.

Not much more to be said.