Start with a warm-up that includes rowing at a light intensity and dynamic stretches, especially for the shoulders and legs. Begin the workout with a 50-calorie row at a steady pace, conserving energy for the squat cleans and handstand push-ups. In the descending rep scheme of squat cleans, choose a weight that is challenging but allows for good form throughout. If 100/75 lbs is too heavy, scale down the weight. Focus on maintaining a consistent rhythm. For handstand push-ups, ensure a solid handstand form. If you're unable to perform them, modify with pike push-ups or regular push-ups to maintain the workout's stimulus. Finish with another 50-calorie row, maintaining a steady pace, similar to the first row. Conclude your workout with a cooldown that includes light rowing and stretches for the shoulders, back, and legs.