W3
Base
Long run pushes to 18K. Mini sim C covers 5-6 stations as dress rehearsal. Closing out base phase.
Tempo Run
Squat Day (Lower + Core)
Class / Squat cleans
Squat Day (Lower + Core) - Accessories
Back + Biceps (Arm Priority) - Arms
Easy Run
Back + Biceps (Arm Priority) - Pull & Shoulders
Mini Sim C - 6-Station Dress Rehearsal
Class / Deadlift
Deadlift + Posterior Chain - Accessories
Chest + Delts + Triceps - Compounds
Chest + Delts + Triceps - Isolation
Interval Run
Class / Plyo / Core
Long Run
Optional: Burpee & Carry Practice
Arms + Delts (Pump & Shape)
REST DAY