Brisk 20 minute walk, then
4 times through 10 reps each of:
Body weight squats
Offset stance push ups
Alternate left and right side planks each time through.
15 minute warm up run, then 10 hill sprints of about 70 yards each, 10 minute cool down run, with 1 extra hill sprint for fun.
A.M. & P.M. heating pad shoulder stretch for 20 minutes each time.