Take these four exercises and repeat in a continuous circuit for 2-5 sets. You can take rest as needed.
A1) Overhead Tall-Kneeling to Stand x5/side (can add a dumbbell, kettlebell, medicine ball hold overhead to add resistance)
A2) Spiderman Push-Ups x5/side
A3) Side Plank x10-25s/side
A4) Bear Crawls + Reverse Bear Crawls x8/side/ea
Rest as needed