2 rds for quality
15 reps each movement, rest 30-45 sec between the movement:

1.) Front rack reverse lunge non alternating legs (2xKBs)
2.) Lying barbell tricep extension
3.) Bicep curls barbell
4.) Banded low row
5.) Renegade row DB 10/side

Midline:
3 rds
KB march 15/right side + 20m single arm farmers carry
KB march 15/left side + 20m single arm farmers carry
hollow crunches 10-15 reps
rest 1 min