3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
+
3-5 sets cyclical aerobic work of choice, outside if at all possible:
3:00 easy
:90 rest
notes: anything works here for the aerobic work – walk/rest, jog/walk, row, ski, swim, bike (you know, maybe even a real one!), etc.