Front Squat 2 x 12 @ 50% 1 RM

Don’t count the set with the empty bar, but once weight goes on start counting. Aim for the last 8 to 9 sets at 50% of your 1 Rep Max.


Bulgarian Split Squat 3 x 10 each legs

Stand in a lunge position, place rear foot on a low box/bench, lunge down as low as comfortable/possible, focusing on the rear leg/quad/glutes.  Ensure torso is upright and feet are not too narrow.



Tabata Farmers Walk for total distance 24/16kg


Tabata Farmers Walk 20/12kg (or 12.5kg DB’s if you run short)


Are you using our CrossOver Symmetry System? If not you should be. Talk to a coach and get familiar with it. Stronger shoulder will help you with everything you do inside and outside the gym.

Crossover Symmetry