Name: Playbook - Forge Performance - W2/D3 Long Tempo Run
Uploaded: 2022-09-02T13:41:36.485Z
Duration: 45 min
Description: W2/D3 Long Tempo Run

1600m run (1mile) 
Rest 3min
2x400m fast run (.25mile)
Rest 2min btw each
1200m run (.75mile)
Rest 3min
2x400m Fast run 
Rest 2min btw each
800m run (.5mile) 
Rest 3min
2x400m fast run 
Rest 2min btw each
DONE!

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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

W2/D3 Long Tempo Run

W1/D1 Short Fast Start

W2/D3 Long Tempo Run

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