Single leg deadlift 15 reps each plus seated row (timing 3 1 *) x 3 sets rest 75 seconds
DB push press x 15 (3 1 *) plus wide grip pulldowns x 15 (3 1 *) plus - 3 sets rest 75 seconds
Lunge with side bend x 15 (3 1 *) plus GHD sit-ups x 15 (2 1 2 1) x 15
2 rounds at :20/:10 of:
KB swing right
Rope whip mash
Next round same but opposite side where applicable.
Thanks to Ian King and KSI for the ongoing learning of time under tension and many other aspects of the training world. And I know I haven't even barely scratched the surface of his knowledge...
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