Start with a dynamic warm-up focusing on leg strength, shoulder mobility, and light cardio. For back squats and front squats, use a weight that allows for good form throughout the set. If 135/95 lbs is too heavy, reduce the weight to maintain proper technique. The 400-meter runs serve as active recovery; keep a steady, manageable pace. For deadlifts, focus on a strong form, lifting with your legs and keeping your back straight. Shoulder to overheads can be challenging after the previous exercises. Choose a weight that allows for safe lifting. If the prescribed weight is too heavy, consider reducing it or using a push press technique for efficiency. Pace yourself throughout the workout, balancing the lifting intensity with the endurance required for the runs. After completing the workout, cool down with stretching, focusing on the legs, back, and shoulders, and engage in light cardio to bring down your heart rate.