Begin with a thorough warm-up, including dynamic stretching and mobility exercises for the shoulders, legs, and core. For push presses, use a weight that allows for good form and technique throughout the set. If 110/75 lbs is too heavy, reduce the weight to maintain proper form and safety. In front squats, focus on maintaining proper form and technique throughout the set. If 110/75 lbs is too heavy, reduce the weight to maintain proper form and safety. In the 400m run, aim for a consistent pace and maintain good form throughout. This workout is a challenging test of strength and endurance. Pace yourself throughout the rounds and exercises, and finish with a cooldown involving stretching, particularly focusing on the shoulders, legs, and core.