*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
Warm up today
15 Push ups
50 Jumps onto something 20-24” high. OR 50 Tuck Jumps
50 DB Swings Or KB swings or Empty Barbell Snatches
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 Air Squats
50 Double Unders or 5o singles or 50 Jumping Jacks
*Use 45/30s… Advanced 50/35+
*Go as FAST as you can!