Start with a robust warm-up, emphasizing cardio and dynamic stretches. The initial 73-calorie row should be at a steady, sustainable pace, conserving energy for the rounds ahead. In the 12 rounds, manage your energy. For thrusters, select a weight that allows unbroken sets but is still challenging. If thrusters are too demanding, consider reducing the weight or substituting with dumbbell thrusters. For bar-facing burpees, focus on consistent, steady movement rather than speed. Modify to regular burpees if needed. Double-Unders should be quick; if you struggle with these, perform single-unders (34 reps as a substitute). Finish with the 70-calorie row, maintaining a steady pace, similar to the buy-in. Focus on breathing and efficient strokes. Cool down with light rowing and full-body stretching, paying extra attention to the shoulders and legs.