Warm up with some light cardio and dynamic stretching to prepare your body for the workout. For each round, aim to complete the 1 mile Fast Ruck in under 12 minutes, breaking it up into manageable chunks if needed. For the Ground-to-Overheads, use a weight that challenges you but allows you to complete the reps in no more than 3 sets. Modify the Push-Ups as needed to maintain good form and avoid injury. Cool down with some static stretching and foam rolling to aid in recovery and prevent soreness. Remember to hydrate and refuel properly after the workout.