AMATEUR

BACK SQUAT
3×5
add 5 pounds to whatever you did Monday.

BENCH PRESS
3×5
Add 2.5 pounds to your bench for 3×5.

COLLEGIATE

BARBELL WEIGHTED STEP UP
10. 10. 10. 10
Work up to a challenging 10 reps. Remember that is 10 right and 10 left.

CLOSE GRIP BENCH
5. 5. 5. 5. 5
Work up to a 5 rep max.

CONDITIONING

10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Russian KB Swings
100yd Sprint
Start with prescribed number of swings, then sprint 100 yards. Keep going till you complete all 10 rounds of swings and sprints.