For quality:
Row, 4 mins
40 Single Arm Dumbbell Push Press, 70/50 lbs
Row, 3 mins
30 Double Kettlebell Hang Cleans, 35/26 lbs
Row, 2 mins
20 Strict Toes-to-bars
Row 1 min
10 Turkish Get-ups, 53/35 lbs
Row, 30 secs
5 Strict Deficit Handstand Push-ups, 4/2 in
*Scaled Version
4 min Row
40 Single Arm DB Push Press (total) (40/20)
3 min Row
30 Double KB Hang Clean (26’s/15’s)
2 min Row
20 Lying Leg Raise
1 min Row
10 Turkish Get Up/Arm (26/15)
:30 sec Row
15 Push Up
Notes: This workout is not for time, rather for quality. Move well and use this as an active recovery workout
Cool Down: 3xs
:20-:30sec each: 3-way Banded Shoulder Stretch