Right now I'm doing something using this template found in this article:
One day is a strength workout and one day is a metcon workout and you pick the exercise selection just make sure it's all balanced out.
That leaves you the other 2 days to use for rowing or something else.
Strength workout - Tuesday
warmup: to include glute bridges and x band walks
A1. Back or front squat 5x5
(90 sec full rest between exercises but alternate)
A2. inverted or ring Rows or 1 arm db rows 5x5
B1. single leg straight leg deadlift (really concentrate on the stable leg and pulling with the glute/hamstring) 3-4 sets x 8-10 reps
(60 sec full rest between exercise)
B2. Horizontal Push 3-4 sets x 8-10 reps (I know you said no bench, so pushups or ring pushups?
C1. Miscellaneous (triceps) 3-4 sets x 8-10 reps
C2. Miscellaneous (biceps) 3-4 sets x 8-10 reps
C3. Core Movement (Reverse Crunch) 3-4 sets x 15 reps
(triset of all 3 with 90seconds rest after)
D. 10-15 Minutes "After-Burn"
*2 Minute Warm-up
*30 seconds high(er) intensity (sprint), 90 seconds low(er) intensity (recovery)
*Perform 5-7 Rounds
*2 Minute Cool down
This can essentially be done on any cardio machine or running outside.
Metcon - Saturday
warmup: glute bridges and x band walks included
A1. Deadlift Variation - if she's not liking conventional, you could always go with suitcase deadlifts and switch sides each rep?
A3. overhead press
A4. 1 legged squat - really focuse on keeping it tight/controlled
*Originiallay recommended as 4 sets of 10 but if those reps aren't doable for the above exercises then you can break it up into X sets of Y to get 40? and keep the rest shorter.
**Perform in a circuit fashion. Do all sets back-to-back, then rest 90 seconds. Repeat for allotted number of sets.
B1. Rotator Cuff (External Rotation) 3x10
B2. Core Movement (Roll-Outs) 3x10
C. 15-20 Minutes LIGHT Aerobic Activity (I doubt you will want to do any interval work after this training session).
This template is pretty flexible and it's still thorough.
On W and F I'd opt with either just rowing or some type of barbell/dumbbell complex, but not using the olympic lifts. nothing too heavy but enough to be hard after a few rounds.