Building to a final 1RM, week 1

A:Bench press and squat -

Based off your 3RM

1x10 at 60%

1x8 at 70%

3x6 at 75%

1xAMRAP at 80%

B: Core 

3 x
Plank hold 1 min
L- sit hold 30 sec (rings, bar, or paralettes)
30 GHD back extensions or supermans