John Heffernan

Begin with a warm-up that includes lower body mobility, shoulder exercises, and jump rope practice. For squat cleans, choose a weight that's challenging but allows for good form for 11 reps. If 135/95 lbs is too heavy, scale down to maintain technique. For double-unders, maintain a relaxed and rhythmic jump. If double-unders are challenging, substitute with twice the number of single-unders. In push presses, use a weight that allows for a strong overhead lift. Adjust the weight if necessary to ensure safety and effectiveness. Sit-ups should be full range, focusing on core engagement. In deadlifts, prioritize a straight back and lift with your legs. Adjust the weight if 135/95 lbs is too heavy. For pull-ups, aim for a full range of motion. Modify with band-assisted pull-ups or reduce the number of reps if needed. This workout is a balance of strength and endurance. Pace yourself to maintain consistent effort across all exercises. Conclude with a cooldown involving stretching, focusing on the muscles worked, and light cardio.