Start with a warm-up focusing on shoulder mobility, leg strength, and jump rope skills. For overhead squats, use a weight that allows for good form and stability. If 135/95 lbs is too heavy, scale down to maintain proper technique. In double-unders, maintain a relaxed wrist flick and light bounce. If double-unders are challenging, substitute with twice the number of single-unders to maintain the workout's rhythm and intensity. This workout tests your weightlifting skills and jump rope efficiency. Focus on maintaining good form in overhead squats and a steady pace in double-unders. After completing the workout, engage in a cooldown with light cardio and stretching, focusing on the shoulders, legs, and wrists.