Begin with a thorough warm-up, including dynamic stretching and mobility exercises for the legs and hips. For back squats, use a weight that challenges you but allows for good form throughout the set. If 275/205 lbs is too heavy, reduce the weight to maintain proper technique and safety. During the 400m run, maintain a steady pace and focus on breathing. If running is challenging, consider modifying with a rowing machine or stationary bike. Balance your effort across the rounds, aiming for consistent times and maintaining good form throughout the workout. After completing the workout, cool down with stretching, particularly focusing on the legs and hips. Consider foam rolling or using a lacrosse ball to release any tightness or soreness in the muscles.