A. CrossOver Symmetry Activation Protocol

OR, for athletes who have already learned CrossOver Symmetry and don’t need a refresher:
5 Rounds:
6-10 GHD Situps w/ or w/o a Med Ball
10 Supermans

B. “Hawaiian Punch”
5 Rounds:
200 Meter Run
15 Box Jumps
15 Wallballs (20/14)
15 Kettlebell Swings (53/35)


A. Complete 5 rounds of:  5 front rack Sotts press (Work up to a heavy set of 5 for the day–this will likely happen quickly!)

B. Pause Front Squat – Work up to a 1 Rep Heavy for the day, with good form!  2 sec pause in the hole

C. 30 DB Squat Cleans for Time OR 60 Alternating DB Snatches for Time, Choose your own adventure =)