Warm Up
Overall mobility for few minutes and start workout
add weight on each round on movements where you can, start light. first round as an warm up pace/weights.

Workout
Part 1
3 rounds
1 min rowing
12-16 box step ups
6-8 burpees
:20-30 Knee tuck hold

Part 2
3 rounds
1 min air bike
8-10 tempo goblet squats
6-8 strict chin ups
:20-30 side plank hold R/L

Part 3
3 rounds
1 min ski
8-10 single arm bench press R/L
8-10 single arm row R/L
:40-60 Plank Hold

rest 2-3 min bwn "PARTS"