55 in N out

by Pirates Program

STRENGTH
A. Front squat :
(5 reps 50%)
(4 reps 60%)
(3 reps 70%)
2x3 reps 80%
2x2 reps 85%
2x3 reps 80%

Rest 90-120sec between sets-
Focus on speed up

B. Good morning :
4 sets of 6 reps