Warm Up
3 rounds
30 high knees
10 alt leg rdl with bodyweight
10 reverse lunges
3 push up to downdog pose

test few couple / few reps of each workout movemnt

WORKOUT
5 rounds
20 sit ups
10 single arm devils press alt hand / burpee pull ups
5+5 single arm kb/db clean&jerk
rest 2 min bwn rounds

if no equipments then 10-15 push ups and 3 wall walks

Accessory Work
3 sets
10-15 bed sheet body rows / ring row / db rows (single arm or double hand)
10-15 bulgarian split squats (strech at bottom, controlled movement)
30-50 russian twists , feet off the ground
rest 1-2 min