For quality:
Row, 1000/800 m
10 L/10 R Single Leg Dumbbell Box Step-ups, pick load
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Dumbbell Single Leg Deadlifts, pick load
2 Wall Walks
Row, 750/600 m
10 L/10 R Single Leg Dumbbell Box Step-ups, pick load
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Dumbbell Single Leg Deadlifts, pick load
2 Wall Walks
Row, 500/400 m
10 L/10 R Single Leg Dumbbell Box Step-ups, pick load
8 Strict Pull-ups
6 L/6 R Windmills, pick load
4 L/4 R Dumbbell Single Leg Deadlifts, pick load
2 Wall Walks
Row, 250/200 m

Complete this at an RPE of 6/10 or roughly a 60% effort which means you should be at a conversational pace. Try to keep a good, consistent heart rate as you go from the row into the step up, pull up, windmill, etc. These are all movements that you choose the weight on OR you can do them unloaded. If you do use weight it should be light to moderate with the focus being on quality and range of motion.

Optional Post Work 1x:
1-2min ea. Banded Hamstring Stretch
1-2min ea. Banded Lying Crossover Stretch