Name: Playbook - Forge Performance - W2/D5 Easy 4mile run
Uploaded: 2022-08-31T21:38:16.741Z
Duration: 45 min
Description: W2/D5 Easy 4mile run

Today is a moderate 4 mile run. 

Rate of exertion is a 7 out of 10

1 being easiest
10 being hardest

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

Run Run Run!

- 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

DB Bicep Curl

- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

W2/D5 Easy 4mile run

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/D1 Short Distance Fast

W2/D2 Easy Aerobic Run

W2/D3 Long Tempo Run

W2/D4 Rest!!!

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/D5 Easy 4mile run

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