Name: Playbook - Forge Performance - Test Day
Uploaded: 2022-09-15T22:07:36.749Z
Duration: 45 min
Description: Test Day

Test Day:
2 min as many reps possible each exercise 
Push-up
Pull-up
Air squat
Sit-up
Rest 5min
1.5mile run

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pullups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Run at a good pace for you 
- Increase speed and intensity as you progress

Test Day

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