If you're going to drain back to a common sump, I'd recommend just putting a T on the return and having it supply both the main tank and the frag tank. Being only 3G, you're not going to need a lot of flow so you may be able to get way with whatever you're currently running. Alternately, you could run a small 150gph pump to run from the sump to the frag tank, just make sure whatever pump you use can handle the head height.
I'd probably recommend against pumping from the main tank directly to the frag tank as there is a risk that you'll have issues in the event of a pump failure. For example, if your return pump fails, you're going to pump a lot of water out of the main tank into the sump via the frag tank, and the pump will likely run dry. You could be left with a wet floor and a dead pump.