Kelly

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

Then:

2 rounds at :20/:10 of:

Airdyne
Sledgehammer left
Airdyne
KB swing right
Airdyne
Ball slam
Airdyne
Rope whip mash

Next round same but opposite side where applicable.

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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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