1) E3MOM 12: 

15/15 DB Floor Press
15 Seated DB skullcrushers
12/12 DB Hammer Curls

2) Tabata Bottom-to-bottom squats (https://www.youtube.com/watch?v=Po_263UKsDs)

Rest 1:00

Tabata Renegade Rows no pushup, rest in straight arm plank, alternate working arms (4 sets each)

Rest 1:00

Tabata Single DB Z-Press (https://www.youtube.com/watch?v=wl_gBPUrdsc)

Rest 1:00

Tabata Hollow Rocks