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.

- Increase your pace across each of the first two sets.
- In the final two sets, dial in your workout run pace.

- 23:00-30:00 (including rest).
- Run each distance as hard as you would in a workout. Don't pace the distance just because you know what is next.
- The longer the distance, the slower your pace. Try to hit these time goals:
- 200 meters | :45-1:15.
- 400 meters | 1:15-1:45.
- 800 meters | 3:00-4:00.
- 100 meters | :15-:30.

Modifications:
Run | Distance; 400-m/800-m/1,600-m/200-m C2 bike; 200-m/400-m/800-m/100-m row or ski

Stimulus & Goals
- Build to 3-rep-max or a set that feels heavy relative to the athlete.
- Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
- All sets at 75% of 1-rep-max or heavier for most athletes.
- Compare to 241101.
- Rest 3:00 between sets.

Strategy
- Use this as an opportunity to lift a heavy set of 3 back squats. Don't expect a PR today.

Modifications
Back squat | Load, range of motion, increased reps and decreased weight

- Choose a load that allows you to perform unbroken hip extensions.
- The sandbag hold should be heavy. Hold the sandbag against your chest/stomach. Reduce the loading as needed. If the Rx'd loading isn't heavy enough, feel free to go heavier.
- Substitute the sandbag for a double-kettlebell front-rack hold.