[NL] Pull Tri-Set

SISS
Tri-Set x 3

Perform exercises back-to-back with minimal rest. Then rest 60s before repeating for the recommended number of sets.

LLT
DB Bentover Row
reps 10-12 per arm
load moderate
Tempo controlled
Rest 15-20 s
Set Reps Load Tempo Rest
1 10-12 per arm Moderate Controlled 15-20 s (h:m:s)
2 10-12 per arm Moderate Controlled 15-20 s (h:m:s)
3 10-12 per arm Moderate Controlled 15-20 s (h:m:s)

Only do 1 arm at a time. You can place the non-rowing hand on a bench for support.

LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps 10 per arm
load moderate
Tempo controlled
Rest 15-20 s
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
Set Reps Load Tempo Rest
1 10 per arm Moderate Controlled 15-20 s (h:m:s)
2 10 per arm Moderate Controlled 15-20 s (h:m:s)
3 10 per arm Moderate Controlled 15-20 s (h:m:s)
LLT
1-Arm DB Reverse Fly
reps 10-12 per arm
load light
Tempo controlled
Rest 60 s
Set Reps Load Tempo Rest
1 10-12 per arm Light Controlled 60 s (h:m:s)
2 10-12 per arm Light Controlled 60 s (h:m:s)
3 10-12 per arm Light Controlled 60 s (h:m:s)

The load is light in relative terms. Still want to have enough load/weight that you're reaching fatigue by 10-12 reps.