Begin with a warm-up focusing on lower back mobility, leg strength, and some rowing at a low intensity to prepare your muscles. Include light deadlifts and box jump practice. Start the workout with 3 Deadlifts at the prescribed weight (225lbs for males, 135lbs for females), maintaining a neutral spine and engaged core. Scale the weight down if necessary to maintain form. Move to 3 Box Jumps at the prescribed height (24 inches for males, 20 inches for females), ensuring a safe landing and full hip extension at the top. Transition to a 3 Calorie Row, maintaining a steady pace and efficient stroke. Continue the workout following the rep scheme of 7, 11, 14, 11, 7, and then back to 3 for each exercise, maintaining consistent form and intensity. After completing the workout, cool down with light cardio and stretching, particularly focusing on your hamstrings, lower back, and calves. The goal is to manage your energy across the varied rep scheme, maintaining good form and a steady pace throughout the workout.