Start with a warm-up focusing on full-body mobility, especially targeting the shoulders and legs. For the medicine ball carry, choose a ball that allows for a steady pace. If a medicine ball isn't available, substitute with a weighted backpack or perform unweighted but at a brisk pace. In hand release push-ups, ensure a full range of motion with a brief pause at the bottom. Modify by dropping to your knees if necessary. Air squats should be full depth, focusing on form and control. For kettlebell swings, select a weight that allows for fluid swings while maintaining form. If 53/35 lbs is too heavy, opt for a lighter kettlebell. The weight vest adds an extra challenge to all movements. If the prescribed weight is too challenging, adjust the vest's weight or perform the workout without it. This workout is a test of endurance and strength. Pace yourself throughout the rounds and during the medicine ball carries. Conclude with a cooldown involving stretching and light cardio to aid recovery.