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