For quality:
30 Calorie Bike (moderate pace)
Then –
3 Rounds:
12 Eccentric Alternating Cossack Squats, pick load
6 L/6 R Single Arm Reverse Lunge + Strict Press, pick load
6 L/6 Tempo Single Leg Romanian Deadlifts, pick load
Then-
400m Run (moderate pace)
Then –
3 Rounds:
6 Eccentric Dumbbell Pullovers, pick load
10 Scap Pull-ups + 10 Scap Push-ups
5 Tempo Arnold Press, pick load
Then-
30 Calorie Row (moderate pace)
Notes: Eccentric movements = :06 lowering
Tempo = :03 down and :03 up

Use light weight on the eccentric work as the goal here is to stretch our muscles. The tempo work is where we are focusing on strengthening through the range of motion. Stay honest with the time under tension here and use weights that allow you to work through the range of motion the best that you can.