Begin with a dynamic warm-up, including exercises such as jumping jacks, high knees, and arm circles. For push presses, use a weight that allows for good form and a full range of motion. If 65/45 lbs is too heavy, reduce the weight to maintain proper technique and safety. In wall ball shots, aim for a consistent pace and full range of motion. If 20/14 lbs is too heavy, reduce the weight to maintain proper technique and safety. For pull-ups and hand-release push-ups, aim for a full range of motion. If you're unable to do 11 reps, modify with assisted pull-ups using a band or perform knee push-ups. This workout is a high-intensity test of strength and endurance. Push yourself to maintain a consistent pace throughout the rounds, and finish with a cooldown involving stretching, particularly focusing on the shoulders, chest, and legs.