Start with dynamic stretches, emphasizing upper body mobility. Include a light jog and some basic calisthenics to prepare for the run and bodyweight movements. Begin the 400-meter run at a moderate pace to conserve energy. For pull-ups, maintain a consistent form, breaking into smaller sets if necessary. Scale to band-assisted pull-ups or jumping pull-ups to maintain workout intensity. During the Farmer's Carry, keep your core engaged and shoulders back. Choose a weight that challenges but is manageable for the 100 meters. For dips, ensure full arm extension; modify by using a bench if needed. Break push-ups into sets to maintain form, focusing on a tight core and straight body line. In knees-to-elbows, maintain a controlled kip swing, scaling to hanging knee raises if required. Sit-ups should be steady, emphasizing full range of motion. Conclude with the final 400-meter run, aiming for a strong finish. Cool down with light cardio and stretching, focusing on the arms, shoulders, and core. This workout tests muscular endurance and stamina; pace yourself to maintain consistent movement quality throughout.