STRENGTH / ENDURANCE.....
No time limit !!!!!
This work-out will include a 1 RM, then you will use a weight that you can do at least 20 - 30 reps with....
5 sets....
Bench press - 1 RM - rep out
Squat - 1 RM - rep out
Deadlift - 1 RM - rep out
this will be done for 5 sets.
* NOTE * the "1 RM" would be better off to be a weight that you could do 1-3 reps with, to get max benefit with very little effort from a spotter.
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