5 day training plan

day 1 legs + weightlifting

fuerza y tecnica / endurance and speed

day 2 upper push + flexibility drills

upper endurance y tecnica / fuerza y recovery

day 3 upper pull + weightlifting

fuerza, resustencia y tecnica

deadlifts, back and complexes

day 4 crossfit met cons

40 mins drills, open wod movements only

day 5 cardio

run, row, bike