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.

- Use the 5-minute clock to elevate your heart rate and get a little out of breath.
- Dial in your squat technique through the next 3 sets, holding for 20 seconds at the bottom of the PVC front squat hold.
- In the final 3 sets, increase the load until you reach your workout weight.

Stimulus & Goals
- 12:00-15:00, advanced athletes may go faster.
- Knees-to-elbows and front squats each in 2 sets or less per round.
- Designed to tax and strengthen the midline.

Strategy
- This is a good workout to test your capacity with unbroken sets. Aim to give each set a fair push and try to go unbroken.
- The front squats may get challenging but aim to keep the barbell on your shoulders and simply slow your pace to keep moving.

Modifications
Knees-to-elbows | Reps, hanging knee raises, sit-ups
Front squats | Load, reps

- Welcome to week one of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
- Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
- Rest as needed between sets.

- This should feel like a mini workout that elevates the heart rate with relatively heavy loads; push yourself to move quickly.
- Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
- Use a heavier-than-usual kettlebell load for the swings.
- Swing the kettlebell to anywhere around shoulder height.