Go through this series of exercises five times.
20 Surrender Squats with a Forward and Backwards Jump (Each squat counts.)
10 Elevated Pushups
20 Bulgarian Split Squats (10 on Each Side)
10 Squats with Crab Reach (If you are having shoulder pain, stop at a table position or just do the reach back.)
20 Plank to Pike Toe Touches (Your position should be similar to down dog when reaching.)
10 Tricep Dips (Extend legs to straight for more difficulty or bend to 90 for less difficulty.)
20 Kick Throughs with a Squat Jump (Each kick through with squat equals one.)