Powerlifting Crew Workout 

Main Lift

1. Speed bench: Cambered bar against chains. 9 sets of 3 reps. (60% of cambered bar max)

Accessory Work

-  Skull crushers with easy curl bar 4 sets of 12 reps.

-  Lat pull downs 3 sets of 15 reps

-  Single arm dumbbell rows 4 sets of 8.   

-  weighted dips 3 sets of 10. 

- Ab rollouts