1) E4MOM 12: 

20 DB Pullovers
15/15 DB High Pulls
12/12 SL RDLs

2) E3MOM 12: 

18 Seated DB skullcrushers
15/15 DB Hammer Curls
12 DB Front Raises

3) After Party!  

Tabata 1
Plank with Band Pull. Alternate arms each set. (https://www.youtube.com/watch?v=rNFD7RPyyMU)
*At home Scale - Arm raise hold in plank (:20 raise left arm/:10 rest, :20 raise right arm/:10 rest)

Rest 1:00

Tabata 2
Banded Low Rows (https://www.youtube.com/watch?v=Ni4Fcu3_NDw)
*At home scale: Single arm db yates row (alternate arms each round)