Name: Playbook - Forge Performance - W2/D1 Short Distance Fast
Uploaded: 2022-09-02T13:42:13.776Z
Duration: 45 min
Description: W2/D1 Short Distance Fast

600m fast run
200m sprint
500m fast run
200m sprint
400m fast run
200m sprint
200m fast run
200m sprint 
REST 2min btw each
*Fast run is 8 of 10 effort
*Sprint is 100% effort

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

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- 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

W2/D1 Short Distance Fast

W1/D1 Short Fast Start

W1/D2 MOVE MOVE MOVE

W1/D3 Tempo Run

W1/D4 Easy Aerobic Run

W1/D5 Strength Focus 
Upper Body

W1/D6 Rest

W1/D7 Easy Aerobic Run

W2/D2 Easy Aerobic Run

W2/D3 Long Tempo Run

W2/D4 Rest!!!

W2/D5 Easy 4mile run

W2/D6 Tempo Run

W2/D7 5k Time Trial

W3/D1 Fast Runs

W3/D2 Active Recovery

W3/D3 Push Hard

W3/D4 Easy Run

W3/D5 Rest Day

W3/D6 Run!

W3/D7 Rest

W4/D1 Repeats!!!

W4/D2 Active Recovery

W4/D3 5700 meters total

W4/D4 Easy 5mile run

W4/D5 Rest Day

W4/D6 10k Time Trial

W4/D7 Active Recovery

W5/D1 Quick

W5/D2 Easy 60min run

W2/D1 Short Distance Fast

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