Begin with a dynamic warm-up, including exercises such as jumping jacks, arm circles, and leg swings. During the 400 meter run, maintain a steady pace and focus on breathing. For overhead squats, ensure that your arms are fully extended and your hips are below parallel. Use a weight that challenges you but allows for proper form. During burpees, ensure that your chest touches the ground and that you fully extend your hips at the top of the jump. After completing the workout, cool down with stretching, particularly focusing on the legs, hips, and shoulders. Hydrate and refuel with a balanced meal or snack.