Warm up with dynamic stretches and mobility exercises for the shoulders, hips, and ankles. For the Double-Unders, aim for consistent sets and break them up as needed to avoid burnout. For the Overhead Squats, focus on maintaining a stable core and good form throughout the movement. Scale the weight down if necessary. For the Pull-ups, break them up into manageable sets and use a band or modify the movement if needed. Finish with a 1 mile run, pacing yourself to maintain a steady effort. Cool down with light cardio and stretching, focusing on the shoulders, hips, and legs. The goal is to maintain intensity while preserving good form and avoiding injury.