Begin with a dynamic warm-up, including exercises such as jumping jacks, high knees, and arm circles. For pull-ups, aim for a full range of motion and use a band or jumping pull-ups if necessary. In push presses, 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 and safety. For deadlifts, use a weight that challenges you but allows for good form. If 225/135 lbs is too heavy, reduce the weight to maintain proper technique and safety. In the 400m run, aim for a consistent pace and focus on breathing. This workout is a test of strength and endurance, so pace yourself and aim for consistent effort across all three rounds. Finish with a cooldown involving stretching, particularly focusing on the upper body and legs.