10 min roll out with the ball and foam roller before work - taking Lawrence's advice and getting more aggressive.
20 min epsom salt bath after work + 10 min rolling again. Some really nasty bits on hammies and quads.
1.5 hr gymnastic session. Handstand practice (got my longest yet). Cartwheel. Some ring work, some pull ups over the bar. best though was getting some ugly backflips into the foam pit. Awesome! Hour and a half just isn't long enough.