Begin with a warm-up focusing on lower back mobility, hamstring flexibility, and plyometric movements like light box jumps and burpees to prepare your muscles. Start the workout with 21 Deadlifts at the prescribed weight (315lbs for males, 225lbs for females), ensuring a neutral spine and engaged core. Scale the weight down if necessary to maintain form. Transition to 21 Bar Over Burpees, focusing on efficient movement over the bar and maintaining a steady pace. Move to 21 Box Jumps at the prescribed height (30 inches for males, 24 inches for females), ensuring a safe landing and full hip extension at the top. Scale the height down if necessary for safety. Continue with sets of 15 and 9 reps for each exercise, maintaining intensity and form. After completing the workout, cool down with light cardio and stretching, especially focusing on your hamstrings, lower back, and calves. The goal is to execute each rep with proper technique, balancing strength and agility throughout the workout.