Before starting the workout, warm up with some light cardio and dynamic stretching. For wall ball shots, aim for proper form with a full squat and extension of the arms. Modify the weight if necessary to maintain good technique. During the 400 meter run, maintain a steady pace and focus on breathing. If running is not an option, modify with a rowing machine or stationary bike. For clean and jerks, use a weight that allows for good form and technique. If 225/155 lbs is too heavy, reduce the weight to maintain proper technique and safety. This workout is a test of endurance and strength, with a focus on cardiovascular endurance and power. Pace yourself and aim for consistent effort across all rounds. Finish with a cooldown involving stretching, particularly focusing on the legs, back, and shoulders.