Powerlifting Crew Workout 

Main Lift

1. Speed bench: Cambered bar agaisnt chains 50% of 1 rep max

Accessory Work

-  Dumbell presses moderate weight 2 sets of 20 reps (speed)

-  Skull crushers with football bar 4 sets of 10 reps

-  Dumbbell roll backs 3 sets of 12 reps

-  Barbell rows with football bar 3 sets of 8 reps 

- Ab rollouts