Before starting the workout, warm up with some light cardio and dynamic stretching for the legs, core, and upper body. For air squats, focus on keeping your weight in your heels and maintaining good form throughout each rep. For sit-ups, engage your core and use your abs to lift your shoulders off the ground. During pull-ups, use a grip that is comfortable for you and focus on pulling your chest up to the bar. For deadlifts, maintain a neutral spine and use your legs and glutes to lift the barbell off the ground. This workout is designed to challenge your endurance and strength. Take breaks as needed, but try to push yourself to complete each round as quickly as possible while maintaining good form. After the workout, cool down with some static stretching for the legs, core, and upper body. Hydrate and refuel with a protein-rich snack or meal. For the cash-out, focus on maintaining a steady pace and using your legs and core to power through the row. Stretch out your legs and back after completing the row.