Rotational Row In Lunge

Standing in front of a cable machine (adjust to elbow height with a bent arm), put the same side leg back as you will grab the handle with. Drop into a lunge, keeping the pulling arm in alignment with the cable directly in front of you. Staying in the lunge, counter rotate the pulling arm back as the opposite arm comes forward. Keep you spine neutral and go your max pain free depth on the lungs. Breathe out as you pull back on the cable.

Doing this super slow will place a large demand on the leg in the lunge. Speed can be done anywhere from super slow to explosive.