1A Lateral Lunge
Sets: 2-3 Reps: 10 (each leg) Tempo: 201 Rest: 60 Seconds
Hold a dumbbell in each hand  and take a wide step to one side. Bend the lunging leg's knee while keeping the opposite knee straight, and lower your body as far as you can . Push yourself back to the starting position. That's one rep. Complete all your reps on that side, and then switch legs and repeat.
1B Dumbbell Shoulder Press
Sets: 2-3 Reps: 21 Tempo: 311 Rest: 90 Seconds
Hold a pair of dumbbells at shoulder height . Press the weights straight overhead , and then lower them to the starting position. That's one rep.
2A Underhand-Grip Seated Cable Row
Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds
Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an underhand grip (palms facing up) and pull it toward you just enough so that there is tension on the cable . Now row the bar to the lower part of your chest , and then reverse the motion to return to the starting position. That's one rep.
2B T Pushup
Sets: 2-3 Reps: 4 (each side) Tempo: 31X Rest: 90 Seconds
Perform a pushup as normal [1, 2], and then rotate your body 90 degrees, reaching toward the ceiling with one arm. Your body should form a "T" shape . Hold this position for two seconds. Reverse the motion to return to the starting position, and then repeat on your other side. That's one rep.
3 Cable Woodchop
Sets: 2 Reps: 10 (each side) Tempo: 111 Rest: 60 Seconds
Attach a rope handle to the pulley of a cable station, grab it, and stand a few feet away so that you feel tension on the cable. Turn your body perpendicular to the machine so that the handle is over one shoulder . Now rotate your torso diagonally downward and to the opposite side as if you were chopping into a tree, until the handle passes your opposite knee (allow your feet to pivot naturally). Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that side, and then switch sides and repeat.