Name: Playbook - Forge Performance - W4/D3 5700 meters total
Uploaded: 2022-09-14T01:01:06.742Z
Duration: 45 min
Description: W4/D3 5700 meters total

2000m Easy run
400m fast run
1600m easy run
300m fast run
1200m easy run
200m fast run
Rest 3min btw each run

30min amrap
1min KBS
1min Goblet Squat
1min Sit-ups
1min Pushups

- 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

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- 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

Never Surrender

W4/D3 5700 meters total

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