the kroc rows i say on the youtubes looked like they were for sets and reps, only difference was you let the shoulder drop down for a stretch in the back? regardless i was just thinking a db row.
i was looking at side bends just for something with weight for abs to get something abdominal in there. Maybe throwing my ab roller in my gym bag doing 5x15 with that is an alternative as well.
can you help me with your first point though, bit confused, so a day would like
Philippians 1:21: For to me to live is Christ, and to die is gain.