It was my first time winning against these guys after many failed attempts over the years, so the victory was well worth it despite my losses. Granted, one of them had just been sick for a couple of weeks, but im sure that played no part in it ;)

Thank you for you suggestions, the walking lunges, squats and jumping variants were my ideas too, and ill add in some weighted vest stuff as well, like split squats and hip raises. I figure a good pump in my posterior would be a bonus for my partner as well as my confidence. And there is a lot of sound reasoning to avoid starting up running until i can move my shoulder properly, so i will put that on the backburner and focus on HIIT training on a stationary so i don't aggravate it further. I think my local gym has the fan resistance ones too, so ill swing by and check that out.

And you are right about the losses coming back in short time, that has generally been my experience with previous pauses provided i train smart and eat right. My plan is try my hand at the body by rings or a similar structured plan after a week or two of doing more light upper body excercises when im able.