Warm up
2 rounds
40 high knees
20 shoulder taps on push position
20 deadbugs
:30 wall sit
5 push up + inch worm
10 bodyweight single leg RDL

Workout
Working with 1 kettlebell/dumbbell (you can choose
to do more reps with lighter weight or smaller reps
with heavier)
rest 1-2 min between sets, 2-3 min bwn movements.

Turkish get up 4x3-5 reps/side
Single arm row 4x8-12 reps/side (tempo 2s pulling 1s pause 2s lowering 1s stop)
Windmill 3x10-12 reps/side
Snatch from hang/floor 4x8-12reps/side
Do suitcase deadlifts and toes to kb as an superset:
5 rounds:
Suitcase Deadlift x8-12/side
Toes to KB (vatsaliike) x8-12 reps (control movement and you core muscles)

Then 10 rounds of 20 sec work / 10 sec off
Max reps of : Russian twists

Cool down / Mobility
2-3 min of jump rope
2:00 prayer pose (low back and lat strehing)
2:00 v-sit streching (moving side to side)
1:00 side strech (R/L)
2:00 triceps strech (R/L)
2:00 forearm strech (R/L)