Begin with a dynamic warm-up, including exercises that activate the chest, shoulders, and legs. For hand release push-ups, ensure that your chest touches the ground before lifting your hands off the floor. If these are too challenging, modify with regular push-ups or knee push-ups. In shoulder to overheads, use a weight that allows for good form and full range of motion. If 95/65 lbs is too heavy, reduce the weight to maintain proper technique and safety. For dumbbell squats, maintain a consistent pace and focus on proper form, keeping your chest up and knees tracking over your toes. If 45/35 lbs is too heavy, reduce the weight to maintain proper technique and safety. This workout is a high-intensity challenge that requires a balance of strength and endurance. Pace yourself across the rounds and exercises, and finish with a cooldown involving stretching, particularly focusing on the chest, shoulders, and legs.