Deadlift and Bench Press then Core Work

Not for time do Deadlifts:

• Set 1 – 5 x @ 50% of max
• Set 2 – 5 x @ 60%
• Set 3 – 3 x @ 70%
• Set 4 – 3 x @ 80%
• Set 5 – 2 x @ 90%

The do Bench Press working up to a heavy 1 RM:

• Set 1 – 5x
• Set 2 – 5x
• Set 3 – 3x
• Set 4 – 3x
• Set 5 – 2x
• Set 6 – 1x

Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas

• Tabata 1 – Alternating Hollow Hold/Superman Hold
• Tabata 2 – Plank Hold

Result:  For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.