3 Rounds of:

12 Push ups
12 RDL
12 Bent over rows
12 KB floor press
10 KB racked stationary lunges - each side
12 TRX rows

3 Rounds of:

12 Sandbag shoulder press
12 Sandbag bear hug squats
12 Sandbag high pulls
12 Wide push ups
10 KB racked step ups - each side
10 Renegade rows