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 increase range of motion and elevate the heart rate with an empty barbell.
- Use the final four sets as a way to practice the movements you plan to perform in the workout.

Stimulus & Goals
- 7:00-12:00.
- Double-unders in 1:00 or less.
- Chest-to-bar pull-ups in 3:00 or less.
- Advanced athletes should attempt double-unders with a heavy rope.

Strategy
- Push the pace on the sit-ups. Focus on pushing yourself back to the floor for the next rep.
- Today is a good day to test your pull-up capacity and stamina. Go for bigger sets and try to minimize your breaks.

Modifications
Double-unders | Reps, 1:00 double-under attempts, single-unders
AbMat sit-ups | Reps, foot-anchored sit-ups
Chest-to-bar pull-ups | Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows

- Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!

- Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
- Reduce the distance as needed to accommodate your ability.