If you consistently get in 4 workouts per week, track your protein intake, hydrate, get some sunlight, and get ample sleep, you will be a machine!!!
It might sound like a lot but it's not. Start small and add as you go.
*5-7 minutes of dynamic upper body stretches
Tester Workout Prep
6: Alt V-Ups
*emom = every minute on the minute
*for 18 minutes rotate through the 6 exercises
*do each exercise for 60 sec, immediately switching to the next
*3 rotations through the 6 stations
*on the staggered push-ups, switch the forward hand 1/2 way through the set
15-18 Bent Lateral Raises
:60 sec Superman + Row
*for the bent lateral raises use small dumbbells, 2 water bottles, 2 cans of soup, etc
*5-7 minutes of upper body stretches