A,
Every 1 min for 15 mins do:
15/13 Row Calories

B,
For quality:
2x 8 L/8 R Eccentric Lateral Lunges
2x 8 Eccentric Kneeling Heels-to-Butts
2x 10 Eccentric Calf Raises
2x 8 L/8 R Tempo Split Squats
30 Banded Air Squats
2x 12 L/12 R Single Leg Glute Bridges

Eccentric Lateral Lunges- 5 sec lowering
Eccentric Kneeling Heels-to-Butts- 5 sec lowering
Eccentric Calf Raises- 5 secs lowering
Tempo Split Squats- 3 secs down and up

C,
For quality:
3x 5 Eccentric Barbell Rows, pick load
2x 8 Eccentric Dumbbell Flies, pick load
Roll/Smash Upper Back, 2 mins
2x 10 Jefferson Curls, pick load
2x 6 L/6 R Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls

Eccentric Barbell Rows- 5 secs negative
Jefferson Curls / Back Extension- keep weight LIGHT
Roll/Smash Upper Back, 1:30-2 mins; 3 secs up and down