Amateur

Press
3×5 Add 2.5 pounds to your last press workout.

Elevated Push Ups″ – 3 x max reps

Collegiate

Press
5 RM, 1x max reps @ 80% of 5 RM

Elevated Push Ups″ – 3 x max reps

Conditioning

Complete 8 rounds of:
Squats – 3 reps
Row Max Calories – 45 seconds
Rest 90 seconds between rounds.

*Amateurs – Use the same weight completed from last Monday
*Collegiate & Professional – 80% of most recent 3 RM
*For the second portion of the workout, complete an all out sprint for 45 seconds on a Rower. The focus is all out effort for 45 seconds.