Begin with a thorough warm-up, including exercises such as jumping jacks, air squats, and shoulder circles. During the thrusters, focus on maintaining good form and keeping your elbows up. If 135/95 lbs is too heavy, reduce the weight to maintain safety. For double-unders, practice proper jump rope technique and aim for unbroken sets. Modify with single unders or jumping jacks if needed. During burpees, ensure that your chest touches the ground and that you fully extend your hips at the top of the jump. During the row, maintain a consistent pace and focus on using your legs and core to generate power. For devil presses, focus on keeping your core tight and using your legs to help lift the weights. If 30/20 lbs is too heavy, reduce the weight to maintain safety. After completing the workout, cool down with stretching, particularly focusing on the legs, shoulders, and wrists. Hydrate and refuel with a balanced meal or snack.