6 miles

Morning 5 mile run, 2x3k intervals
Evening wednesday full body lift routine

10 mins warmup
Mostly focused on arms.

Bench press 5,3,3,2,2,2 build to heavy (not max) set of 2

Strength training: 4 rounds of:
10 dual dumbbell seated. Overhead press at challenging weight
10 goblet squats with elevated heels 1-2"
10R 10L split squats, front foot elevated on bench
10 dual db incline press challenging weight
5-10 ring dips

Core: plank hold for max time unbroken

Stretch