Warm Up
Mobility Flow for few minutes and start workout

Workout
10 rounds of
2x1 min recovery + 30 sec easy = 3 min cardio
then perform
rounds
1-2 : 5 jefferson curls + 10/10 side plank knee/elbo touch
3-4 : 10 scapula pull ups + 15/15 single arm band row
5-6 : 10 walking lunge + rotation + 20-30sec mountain climbers
7-8 : 30/30m single arm kb oh carrying + 30sec of squat hold againts wall
9-10 : 5 crab bridges + 10-15 hr push up