AMATEUR

BACK SQUAT
3×5
Add 5 pounds to whatever you did last time.

PRESS
3×5
Add 2.5 pounds to whatever you did last time.

COLLEGIATE

BACK SQUAT
10. 10. 10
Work up to a heavy 10 reps.

PUSH PRESS
3. 3. 3. 3. 3
Work up to a heavy triple.

CONDITIONING

100yd Sprint
Rest 60 seconds
100yd Sprint
Rest 90 seconds
80yd Sprint
Rest 60 seconds
80yd Sprint
Rest 90 seconds
60yd Sprint
Rest 60 seconds
60yd Sprint
Rest 90 seconds
40yd Sprint
Rest 60 seconds
40yd Sprint