Forward arm circles small x 30
Prisoner good morning slow x 6
Reverse arm circles small x 30
Plank with one arm raise x 5/ arm
(Arm motion is similar to a dumbbell row. Try from the knees leaning weight onto hands. If it's easy then go with knees off the floor and do your best to not allow your hips to fall on either side)
Minimal rest throughout
Walk, run, bike, or swim for 30-60 min.