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

Weighted Barbell Step Ups
10, 10, 10, 10 (5 RT/ 5 LT)

Bench
7 RM, 1 x max reps @ 80% of 7 RM

Conditioning

Hands out Feet Up Inch Worms – 50 reps
Ball Slams – 100 reps
*This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible.
*The reps can be broken into any combination of sets and reps.