Start with dynamic stretching, emphasizing leg, core, and upper body mobility. Include a light jog and practice movements at a lower intensity to prepare for the workout. Begin each 300-meter run at a steady pace, conserving energy for the subsequent exercises. In air squats, focus on depth and form, ensuring a full range of motion. For pull-ups, maintain a controlled kip swing. Scale to jumping pull-ups or band-assisted pull-ups if needed to keep consistent intensity. In box jumps, prioritize safe landings and full hip extension at the top. Modify the height if necessary for safety and efficiency. Approach burpees with a steady pace, ensuring full chest contact with the ground and an explosive jump at the top of each rep. Sit-ups should be smooth, emphasizing core engagement. For lunges, keep the torso upright and alternate legs, focusing on balance and control. Choose a kettlebell weight for Russian swings that allows for a strong hip drive while maintaining control. This workout, intensified with a weight vest, tests cardiovascular and muscular endurance. Pace yourself to maintain consistency across rounds. Cool down with light cardio and stretching, focusing on the legs, back, and shoulders, to aid in recovery.