Powerlifting Crew Workout 

Main Lift

- 1 Rep Max Free Squat (Briefs Only)

Accessory Work

- Straight Leg Deadlift 3 sets x 10 reps

- Inverse Curl 5 sets of 10 reps

- Reverse Hyper Superset 3 sets of 10 reps (heavy weight) with 3 sets of 20 reps Bent pendulum (light weight)

- Glute Ham Back Raises 3 x 10 reps 

- Standing Abs

Fight Crew Workout 

Main Lift

- 1 Rep Max Zercher Deadlift From Pins 

Accessory Work

- 3 sets of 3 minutes of Belt Squat Walking with a wide stance 

- 1 trip of 800 meters with each of the following with 45 seconds break between exercises 

--Safety Bar Squat Walks

--War Wagon Pushes

--Sled Drag

-Tread Sled Tabatha Sprints 2 sets of 3 minutes with 20 seconds on 10 seconds  

- Reverse Hyper 3 sets of 15 reps 

- Hip/Ab Developer 3 sets of 20 reps