3/10
20 mins stepmill
Standing abs 8x8
Overhead tricep 10x15 to 20ish
Hammer rows 8x8
One arm standing chest supported row 8x8 per arm
3/1
Suspension strap abs with standing rows using suspension straps 6x10 each
Tsunami bar
1 plate 10x20to 30
2 plates 10x10
3 plates 10x2reps
1.5 plates with occlusion wraps 3x30
1 plate with dumbell curls 3x30 each nonstop