Before starting the workout, warm up with some light cardio and dynamic stretching. For deadlifts, choose a weight that challenges you but allows you to maintain proper form throughout the 13 reps. If 185/125 lbs is too heavy, reduce the weight to maintain proper technique and safety. For wall ball shots, focus on using your legs to generate power and aim for a target that is at least 10 feet high. If 20/14 lbs is too heavy, reduce the weight to maintain proper technique and safety. During the 400 meter run, aim to maintain a steady pace and avoid starting too fast and burning out. This workout is designed to challenge your strength, endurance, and mental toughness. Push yourself to maintain a consistent effort level throughout all 8 rounds. Finish with a cooldown involving stretching, particularly focusing on the legs, back, and shoulders.