Amateur

Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 5×3 @ 95% of last set of 5 from Monday
Bench Press 5, 5, 5, 5

Sprints

Complete the following sprints:

2 x 20 Meter Sprints
(rest 20 seconds between efforts) 

Rest 30 seconds then…

4 x 30 Meter Sprints
(rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Meter Flying Starts
(rest 30 seconds between efforts)

*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.