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.


EMOM x 12
8 KB Swings 24/16kg
8 Goblet Squats 24/16kg
10m Waiters Walk

EMOM x 12
5 Russian KB Swings 24/16kg
5 Goblet Squat 15/10kg DB
10m Waiters Walk 15/10kg DB


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