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Amateur

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