We chose the CrossFit workout Diane, a couplet of 21/15/9 of deadlifts and handstand press ups and scaled it down to reduce intensity, but still maintaining the functionality of the workout. This means that the workout was still performed as a loaded hinging movement and a pressing movement, although only as a press up as opposed to the handstand variant.
The deadlift are pure functional movement, lifting a load from the floor, normally done as a barbell movement, in this case a dumbbell but still obeying the normal flat back we look for in this movement, regardless of load. The handstand press up swapped for a pressup with the hands on the bench and the reps dropped to 12/9/6. Our training methodology is hugely scalable and still effective for safe results