Begin with a thorough warm-up including leg stretches, light jogging, and bodyweight movements to prepare for the run and resistance exercises. Start each set with a 400-meter run, maintaining a steady pace and controlled breathing. Complete 21 kettlebell swings at the prescribed weight (53/35 lbs) followed by 21 wall ball shots (20/14 lbs). Rest as needed before moving on to the next set. Complete 15 kettlebell swings and 15 wall ball shots, followed by 9 kettlebell swings and 9 wall ball shots, resting as needed between sets. Focus on maintaining a consistent pace throughout the workout and partitioning movements as needed to preserve the intended stimulus. Cool down with light cardio and stretching, focusing on recovery and targeting all major muscle groups used.