LIFT

Front Squat 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.

WORKOUT

Performance
12 Minute Ladder
WallBalls 20/14# to 10′
Deadlifts 60/40kg
3,6,9,12,15,18,21…….

Fitness
12 Minute Ladder
WallBalls 20/14# to 9′
Deadlifts 50/35kg
3,6,9,12,15,18,21…….

BODYCARE

Crossover Symmetry is designed to improve shoulder strength and mobility. It can be used as a warm up, recovery or strengthening tool. Ask a coach for a run through if you are not already using it each time you are in the gym.

COS crossover symmetrey