OK so I went off the rails... again.... gonna go to my online AA meet later and confess what I've done. The amount of homemade cider I drank last night was pretty disturbing. Exercise is gonna be a big part of my recovery, so I've written a new workout. Each round:
1 Turkish getup each side
10 pushups
1 pullup
performance of 1 kata
aiming for 5 rounds total, progression is by adding 5 reps to the pushups or a single rep to the pullups per round and microloading the dumbbell. There will be much running done also, and I've worked out a way to fix my makiwara.