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 first two sets to move your body and break a sweat.
- Increase your pace on the machine to help elevate your heart rate.
- In the final 3 sets, aim to find your workout weight.

Stimulus & Goals
- 6-9 rounds.
- 1:30-2:00 per round.
- Unbroken suitcase carries in roughly 1:00 each round.
- Moderate-to-heavy push jerks in 2 sets or less per arm each round.

Strategy
- Switch hands as needed throughout the suitcase carries, but try to keep moving.
- As your shoulders fatigue, focus on maintaining a sound lockout overhead with the dumbbell.

Modifications
Single-dumbbell suitcase carry | Load, single-dumbbell step-up to a low box
Single-dumbbell push jerks | Load, single-dumbbell push presses, single-dumbbell shoulder presses

Stimulus & Goals
- 14:00-18:00.
- Run in 10:00 or less.
- Box jumps in 3:00 or less.
- Rope climbs in 5:00 or less.

Strategy
- Stay smooth and controlled through the box jumps. There is no need to set a record here because you can make it up on the run.
- Push your pace on the rope climbs, but don't begin a climb if you are unsure about making it to the top.

Modifications
Box jumps | Reps, height, step-ups
Run | Distance, substitutions
Rope climbs | Reps, height, pull-to-stands

Run substitutions | 4,000-m C2 bike, 5,000-m fan bike, 2,000-m row or ski

- Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
- Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.