3 Rounds of:

10 Sandbag zecher hold stationary lunges - left/right
15 Push ups
10 Ab wheel roll out or stability ball roll out

3 Rounds of:

5 Bulgarian split squats - left/right
10 Bent over rows
15 KB press left/right

3 Rounds of:

15 KB RDL
5 1 Arm KB row - left/right
30 sec plank