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Week 6 — Deload — Light Full Body
Phase 1 — Conditioning Ramp-Up
DAY 1
Full-Body Deload — same movements as Day 1 template — 2 x 12, light load, RPE 5 (Easy day; prioritize movement quality over load)
DAY 2
12-Minute Benchmark Test (max distance on treadmill, bike, or rower) — 1 all-out effort, record distance/calories (This number is the baseline Phase 3's conditioning re-test compares against)
DAY 3
Full-Body Deload — same movements as Day 3 template — 2 x 12, light load, RPE 5 (Easy day; enter Phase 2 fresh, not fatigued)
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