The workout:

Workout – 22 Sept 2017

A. Bench: 5×2, using 5RM

B. Deadlift: 4x3x70%

C1. Incline DB Crush Press: 3×10
C2. Ring Row: 3×15
C3. RDL: 3×8, add weight; rest 60 sec

D. Band Face Pull + Ext Rot: 2×15

E. Stretch