Bodyweight round:
12 x back extensions
12 x lying lat pull
12 x alternating dead bug
Rest 30 seconds
Repeat 3-4 times

Weight round:
15 x close grip bent over row
15 x kneeling shoulder press
15 x lying close grip press
30 seconds rest
10 x lateral raises
10 x bicep curls
10 x tricep kickbacks
Rest 1 minute
Repeat 3 times

1 minute plank hold
1 minute press ups (as many reps as you can within the minute!)
1 minute rest
Repeat 2-3 times