Monday- Squat your Face off and Sprint

This is a 2 part workout ideally separated by 2-3 hours(do the best you can)

Lifting
Lateral sled drags 100 steps per side
Squats Wendler style
3@70, 3 @80, AMRAP@90
5X10 good mornings
Overhead Barbell Walking Lunges
3x12 each Side

Running Workout
1 mile Run @80%
then
4x400m
#1 85%
#2 All Out
#3 85%
#4 All out

Rest 2:30 between sets