Every 5-minutes for 15-minutes

8-12 DB seated strict presses @ tempo 30×1
8-12/side DB bent over see-saw rows
8-12/side DB front rack reverse lunges

Tempo 30×1 = 3-sec down, no pause, fast up, 1-sec pause.
DB weight. Use the heaviest DBs available that you can do for unbroken sets with good form.