Warm up with 5-10 minutes of light cardio and dynamic stretching to prepare your body for the workout. For the circuit, aim to complete each round in under 4 minutes, with a 1 minute rest between rounds. Break up the squat cleans as needed to maintain good form and avoid fatigue. If you don't have a jump rope, substitute with jumping jacks or high knees. If hand release push-ups are too challenging, modify with regular push-ups or knee push-ups. Cool down with static stretching, focusing on the shoulders, hips, and hamstrings. This workout is designed to improve cardiovascular endurance and full body strength.