Begin with a dynamic warm-up, including exercises such as jumping jacks, high knees, and arm circles. Focus on activating the core and upper body muscles. For double-unders, aim for a consistent rhythm and avoid excessive arm movement. If double-unders are challenging, modify with single unders or jumping jacks. In clean and jerks, focus on proper form and technique. Use a weight that allows for good form throughout the set. If 155/115 lbs is too heavy, reduce the weight to maintain proper technique and safety. For push-ups, aim for a full range of motion and maintain good form throughout the set. If push-ups are challenging, modify with knee push-ups or incline push-ups. In the assault bike, maintain a consistent pace and avoid burning out too quickly. If the assault bike is too challenging, modify with a stationary bike or rowing machine. For the 1 mile run, maintain a steady pace and focus on breathing. The weight vest adds an extra challenge, so listen to your body and adjust your pace as needed. After completing the workout, cool down with stretching, particularly focusing on the legs, back, and shoulders. Hydrate and refuel with a balanced meal containing protein, carbohydrates, and healthy fats.