Before starting the workout, ensure that you have warmed up properly with dynamic stretching and mobility exercises. For the back squats, use a weight that challenges you but allows for good form. If 225/185 lbs is too heavy, reduce the weight to maintain proper technique and safety. During the 400m, 800m, and 1600m runs, maintain a steady pace and focus on breathing. If running is challenging, modify with a rowing machine or stationary bike. For the front squats, use a weight that challenges you but allows for good form. If 185/135 lbs is too heavy, reduce the weight to maintain proper technique and safety. During the overhead squats, focus on maintaining a stable core and good form. If 135/95 lbs is too heavy, reduce the weight to maintain proper technique and safety. This workout is a challenging test of strength and endurance. Pace yourself throughout the workout and focus on maintaining good form. After completing the workout, cool down with stretching, particularly focusing on the legs, back, and shoulders.