In the AM did
16kg towel swings and deadlifts (alternated)
Deadlifts (1,2,3,4,5,6)x2
Hardstyle swingsx12x2
not bad
did 35 extended ROM calf raises holding for 10 seconds at the top of the tenth rep followed by a 10 second stretch on the bottom, big pump.

In the PM did
30 day Yoga challenge week 3 day 5
and then 20 minutes beginner yoga  for strength and flexibility(https://www.youtube.com/watch?v=zNo_z7S3Om4&list=PLW0v0k7UCVrmoBezxYe-NiNThQ69u8Bnk&index=18)

Followed by lot's of stretching.