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

FRONT SQUAT
3 RM

BENCH PRESS
5RM, 1x MAX Reps @ 80%

CONDITIONING

Complete 3 rounds:
Barbell Press Hold – 30 seconds
Press – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps
*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.