Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

- Start slower and gradually pick up the pace as you get warm.
- Prep movement patterns, move through full range of motion, and get sweaty and warm.
- After finishing the warm-up, practice a few muscle-ups before starting the workout.

Stimulus & Goals
- 2+ rounds.
- Complete the muscle-ups in 2-5 sets.
- Wall walks in 3:00 or less.
- Dumbbell snatches in 1-2 sets per arm.

Strategy
- Pace yourself on the run. This workout comes down to the muscle-ups and the wall walks. Your pace on the run should allow you to perform larger sets of the movements to follow.
- Aim to go unbroken on the dumbbell snatches.

Modifications
Run | Distance, substitutions
Ring muscle-up | Reps, jumping muscle-ups, low-ring transitions, false grip ring rows
Wall walks | Reps, range of motion, inchworm + push-up
Dumbbell snatches | Load, reps, dumbbell hang snatches

Run substitutions | 2,000/2,500-m C2 bike, 2,250/3,000-m air bike, 1,000/1,250-m row or ski

- Welcome to the in-between-cycles week of our Strength program. This week's goal is to recover, realign, and prepare for the next cycle that will start on April 7.
- Build to a heavy set of 4 back-rack reverse lunges on each leg.
- Aim to start with around 50% of your 1-rep-max back squat.
- Avoid going so heavy that the back knee impacts the ground.

- Set up a 100-ft course and walk as far as possible without breaking.
- Perform the plank on your hands or your forearms.
- If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.