It’s a plank kind of day:
50 Shoulder blade pushups
25 Side planks each side with either leg lift or up and down butt.
50 sumo squats with KB or some kind of weight if possible
50 Jumping pull ups or squat pulls. (you can hook a strap or towel over the edge of a door and do them that way)
50 Oblique 1/2 teasers. each time you come up is 1.
It’s easier if you can get it out of the way earlier in the day. It takes so little time and then you’re done and you can feel virtuous the whole day through.