Warmup: Plank walkouts x12 (backwards or forwards)
Prisoner Walking Lunges (hands behind head, elbows pointing East and West) x10/leg
Goblet Squats x 15
Incline Press x 15
Lateral Step Ups x 15
Man Makers x 15
Row 500m sprint
Chest Fly x 15
TRX Pullups x 15
Do each separate group or circuit 3x. Do more or less based on time commitment. For a more significant strength or bulk effect (not necessarily the same thing) increase your weight, do fewer reps, and increase your rest time for breathing to return to normal between sets.