Warm up with some light squats, box jumps, and push presses with a lighter weight to get your muscles ready for the workout. For the workout, break up the movements as needed to maintain a steady pace. Consider doing 5 rounds of 4 reps for each movement, or 10 rounds of 2 reps for each movement. If you don't have access to the equipment needed, consider substituting with air squats, step-ups, dumbbell push presses, and pike push-ups. Remember to engage your core and maintain proper form throughout the workout. The goal is to build strength and endurance while preserving the intended stimulus of the training session. After the workout, cool down with some light stretching and foam rolling to prevent injury and aid in recovery.