Begin with a dynamic warm-up, including exercises that activate the glutes, hamstrings, and core. For deadlifts, use a weight that allows for good form and technique. If 200/135 lbs is too heavy, reduce the weight to maintain proper form and safety. During the 400m run, maintain a steady pace and focus on breathing. If running is challenging, modify with a brisk walk or a stationary bike. For air squats, maintain proper form throughout the set, ensuring that your knees track over your toes and your hips reach full extension at the top of the movement. This workout is a test of endurance and cardiovascular fitness. Pace yourself throughout the rounds, and aim to finish strong. After completing the workout, cool down with stretching, particularly focusing on the legs and lower back.