Amateur

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

Collegiate

Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side

Conditioning

As many rounds as possible in 10 minutes:
Sprint 40 yds
Plyo Push Ups – Max Reps Unbroken

*Plyo Push Ups should be performed on a 45 lb bumper. One hand will start on the plate and at the top of each rep, you must switch hands explosively without “walking” them. The set ends when you can no longer perform this movement dynamically.