Start with a warm-up focusing on cardio, lower body mobility, and upper body strength. Begin the workout with a 25-calorie row at a steady pace, conserving energy for subsequent exercises. For box jump overs, maintain a consistent rhythm; modify with step-overs if jumping is too intense. In deadlifts, select a weight that is challenging but manageable for 25 reps. If 185/115 lbs is too heavy, scale down to ensure proper form. In wall ball shots, use a weight that allows for a full range of motion and steady pacing. If 20/14 lbs is too heavy, choose a lighter ball. For ring dips, focus on full arm extension; modify with bench dips or use an assistance band if needed. Repeat the wall ball shots, deadlifts, box jump overs, and final row as in the first half. Pace yourself to maintain consistent effort throughout the workout. Conclude with a cooldown involving stretching and light cardio, focusing on the muscles worked.