Start with a warm-up including dynamic stretching and light cardio. Begin each 400-meter run at a steady pace, using it as an active recovery between the exercises. For double unders, maintain a relaxed wrist flick and light bounce. If double unders are challenging, substitute with twice the number of single unders. In thrusters, use a weight that allows for a fluid movement from the squat to the press. If 45/35 lbs is too heavy, reduce the weight or perform the movement with a PVC pipe or broomstick. For box jumps, focus on safe, consistent jumps. If 24/20 inches is too high, choose a lower height or perform step-ups. In toes-to-bars, aim for a smooth kip swing and try to touch the bar with your toes. If challenging, modify with hanging knee raises or sit-ups. Overhead squats require good form and balance. Use a weight that allows for full depth while maintaining stability. If 45/35 lbs is too challenging, perform the exercise with a lighter barbell or a PVC pipe. This workout tests endurance and strength across various movements. Pace yourself, especially during the runs and focus on maintaining good form. Cool down with stretching and light cardio, focusing on the muscles worked.