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

Choose the weight. It should be light to moderate weight with a focus on position and recovery.

B,
For quality:
Stretch/Roll Quads, 2 mins
Stretch/Roll IT Bands, 2 mins
Stretch/Roll Lats, 2 mins
Stretch/Roll Upper Back, 2 mins