Begin with a dynamic warm-up, including exercises that activate the core, shoulders, and legs. During the 400m run, maintain a steady pace, focusing on breathing and maintaining good form. For overhead lunges, use a weight that allows for good form throughout the set. If 95/63 lbs is too heavy, reduce the weight to maintain proper technique and safety. This workout is a challenging test of endurance and leg strength. Pace yourself throughout the rounds, and focus on maintaining good form in the lunges to avoid injury. Finish with a cooldown involving stretching, particularly focusing on the legs, hips, and shoulders.