Powerlifting Crew Workout 

Main Lift

1. Speed bench: Straight bar against red mini bands. 9 sets of 3 reps. (50% of cambered bar max)

Accessory Work

-  Dumbbell presses 2 sets of 15 reps. (speed)

-  Cable rows 3 sets of 12 (isolate lower lats)

-  Lat pull downs 4 sets of 8 reps.

-  Seated overhead tricep extension in the belt squat 4 sets of 10 reps

- Ab rollouts