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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3x5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM from 08.20.15)

Conditioning

Complete every 2 minutes: True Push Ups – 10 Reps Supine Ring Row – 10 Reps 180/125 lb Prowler Push – 25 yds *Perform all movements listed every 2 minutes for a total of 16 minutes or 8 rounds.