Begin with dynamic stretches focusing on hip, shoulder, and hamstring mobility. Include a light jog and movements like air squats and shoulder rotations. After the workout, cool down with static stretches for the same areas. Pace the initial 400-meter run to conserve energy. For wall ball shots, establish a rhythm; break the reps into smaller sets if needed. Use your legs to generate power for the throw. Modify pull-ups with band assistance or perform jumping pull-ups if needed, focusing on full range of motion. For Sumo Deadlift High-Pulls, maintain a straight back and use hip drive. Scale down the weight to preserve form. This workout is designed to enhance cardiovascular endurance and full-body strength. Focus on consistent pacing and efficient movement transitions. As fatigue sets in, prioritize maintaining form over speed. Post-workout, engage in a cool down with light jogging and targeted stretching for recovery.