Start with a warm-up focusing on shoulder mobility and leg strength. Include light jogging and shoulder exercises to prep for the overhead movements. For shoulder to overheads, choose a weight that allows for consistent reps while maintaining good form. Focus on a strong lockout overhead and stable core. During the 400-meter runs, maintain a steady pace, using this time to recover slightly from the lifting. Thrusters should be performed with a full front squat and a strong press overhead. Manage your breathing and break the reps into smaller sets if necessary to maintain form. This workout tests both strength and cardiovascular endurance. Balance the intensity of the lifts with a manageable pace on the runs. Cool down with light cardio and stretching, particularly focusing on the shoulders and legs to aid in recovery and reduce muscle tightness.