AMATUER

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
7. 7. 7. 7
Work up to a challenging 7 reps. Remember that is 7 right and 7 left. Use a box where the top of your thigh is parallel to the ground when your foot is flat on the box.

CLOSE GRIP BENCH
5RM, 1x MAX Reps @ 80%

CONDITIONING

4 ROUNDS
15 RUSSIAN KB SWINGS
15 GOBLET SQUATS
20 SEC GOBLET SQUAT STATIC HOLD
20 C2 ROWER CALORIES