Endurance

Intervals:

2 x 400m run, 16 KB SDHP (53/35), 30 sec rest
2 x 400m run, 16 KB lunges, 30 sec rest
2 x 400m run, 16 KB squat swings, 30 sec rest

Then:
3rds
8-15 strict push ups
8-15 DB flies
20 slow plank knee to elbow

CrossFit

Warm-Up:

A. General
EMOM x 5mins
10/8 cal machine
10/side ballistic leg swings

B. Mobility
Y single arm raise
5 reps/side
Hold every rep for 3 seconds

C. Specific
2 rounds
20s Prone Scapular T hold
20s Curtsy lunges
20s Hollow rocks

Conditioning: “MA3 Oscar Temores”

8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups

cap: 22mins

Additional Work:

Band external rotation + Bottom up press
3 x 10/side

Goal: Shoulder Stability