8.16

Top of every 4 minutes
10 DL @ 60-65% **form focus here
400m run @ 90% effort
x3 rounds

rest 3 minutes

top of every 4 minutes
10 DB hammer bench
500m row @ 90% effort
x3 rounds

rest 3 minutes

top of every 3 minutes x 4 rounds
60 sec. heavy front loaded hold
50m resistant sprint (sled or bands)