*You do not have to do both workouts listed. If you go all out on either the endurance or the Filthy 50 It should be sufficient.
Endurance work i
8 x400 sprints with 90 seconds break between. Do NOT go all out on your first 2. The goal of this is to run each one fast, but 8 within a few seconds of each other. if you go out too fast on the first 2 or 3 you will not be able to maintain that pace for all 8 even with the 90 second breaks. 400m is .25 miles if you are trying to measure with your cars odometer


Wod
Warm up today
3 rounds
Run 100
15 Push ups
15 squats

“Filthy 50”
50 Jumps onto something 20-24” high. OR 50 Tuck Jumps
50 DB Swings Or KB swings or Empty Barbell Snatches
50 Push-Ups
50 Walking Lunges (Bodyweight)
50 Sit-Ups (Use your DB if you want to make it harder)
50 DB Push Press Or 50 Light Barbell Push Press
50 Super-Mans
50 Air Squats
50 Burpees
50 Double Unders or 5o singles or 50 Jumping Jacks
*Use 45/30s… Advanced 50/35+
*Go as FAST as you can!