Powerlifting Crew Workout 

Main Lift

1. Speed bench: Straight bar against red mini bands. 9 sets of 3 reps. (60% of cambered bar max)

Accessory Work

-  Earthquake bar 3 sets of 20 reps. 

-  Skull crushers with football bar 4 sets of 10 reps

-  Lat pull downs 4 sets of 8 reps. (wide grip)

-  Wheel barrow shrugs 3 sets of 30 reps

- Ab rollouts