Warm up
3 rounds
1:00 machine
10 bodyweight RDL alt leg
5+5 bodyweight windmill
5 burpees

Workout
6-8 rounds of 1,5 min on / 1min off
4-6 single arm devils press
8-12 v-ups /alt leg v-ups
max reps air squats in remaining time

Accessory work
3 rounds
6-8 windmills (R/L)
8-12 lateral box step ups (R/L)
8-12 single leg calf raises (R/L)
rest as needed