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
5RM, MAX REPS @ 80%
Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.

PRESS
3. 3. 3. 3. 3
Work up to a heavy 3 reps.

CONDITIONING

CHIN UPS
5. 6. 7. 8. 9. 10. 11. 12. 13. 14
25yd DUMBBELL WALKING LUNGE
You have a 14 minute time cap to get as far as you can. Start with the chin ups and after each set do 25 yards of walking lunges. Record the number of pull ups you complete.