2C Seated Cable Row
Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and row the bar to the lower part of your chest. Perform reps for 20 seconds straight with a light load, and then rest one minute. Then go back to the L-sit dip and repeat the circuit twice more (three total sets for each exercise).