Powerlifting Crew Workout
- Speed bench: Straight bar against red mini bands. 9 sets of 3 reps. (55% of cambered bar max)
- Earthquake bar 3 sets of 20 reps.
- Cable rows with wide grip bar 5 sets of 8 reps (isolate lower lats)
- Lat pull downs 4 sets of 8 reps.
- shoulder press with kettle bells 3 sets of 12 reps
- Ab rollouts