Here is a quick upper body single arm workout from this morning:

A1) Incline Single Arm DB Press - 3 x 8 Each

A2) Lunge Hold Cable Row - 3 x 10 Each

B1) Slideboard Bodysaw Push-Up - 3 x 5 Each (video below)

B2) Bent Over Single Arm KB Row - 3 x 5 Each (video below)

C) Half Kneeling Push-Pull Cable Row - 3 x 12 Each