2-3 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…
+
6-10 sets of easy aerobic work, outside if at all possible:
:45 easy run/row/bike, etc.
:45 rest