Begin with a dynamic warm-up focusing on full-body mobility and light cardio. Start with the 1,000-meter row at a steady pace, conserving energy for the exercises ahead. In heavy rope single-unders, maintain a consistent wrist flick and a light bounce. If a heavy rope is not available, regular single-unders or jumping jacks can be substituted. For air squats, focus on depth and maintaining an upright posture. In push-ups, keep a straight body line and modify by dropping to your knees if needed. Sit-ups should be full range, touching the ground behind your head and then in front of your feet. Lunges can be performed in place, focusing on a 90-degree angle in both knees. For the weightlifting movements (hang cleans, thrusters, overhead squats, snatches), use a weight that is challenging but allows for proper form. If 95/65 lbs is too heavy, reduce the weight or use a PVC pipe or broomstick to focus on the technique. Pace yourself throughout the workout, especially in the weightlifting sections. Conclude with a cooldown involving stretching, focusing on the muscles worked, and light cardio to bring down the heart rate.