Begin with a dynamic warm-up to prepare your body for the workout. For front rack lunges, maintain proper form by keeping your chest up and your knees tracking over your toes. If the weight is too heavy, reduce it to maintain good form. For hand release push-ups, ensure that your chest touches the ground and your hands come off the floor before pushing back up. If these are too challenging, modify with regular push-ups or knee push-ups. This workout is designed to challenge your endurance and muscular endurance. Pace yourself throughout the sets and rounds, and focus on maintaining good form and technique. After completing the workout, cool down with stretching, particularly focusing on the legs, chest, and triceps. Hydrate and refuel with a balanced meal or snack to aid in recovery.