Begin with a dynamic warm-up, including exercises such as jumping jacks, high knees, and arm circles. For the shoulder to overheads, use a weight that challenges you but allows for good form. If 95lbs/65lbs is too heavy, reduce the weight to maintain proper technique and safety. In strict pull-ups, aim for a full range of motion, keeping your core engaged and elbows close to your body. If these are too challenging, modify them with assisted pull-ups or ring rows to maintain the workout's stimulus. In the row, maintain a strong and consistent pace, focusing on proper form and breathing. If the calorie count is too high, reduce the number to maintain proper technique and safety. This workout is a high-intensity challenge that requires strength, endurance, and mental toughness. Pace yourself throughout the rounds, and finish with a cooldown involving stretching, particularly focusing on the back, shoulders, and arms.