Amateur

Back Squat
3×5
add 5 pounds to your last squat workout.

Bench Press
3×5
Add 2.5 pounds to your last bench workout.

Collegiate

Front Squat
3 x max reps @ 90% of 5 RM

Close Grip Bench
5 RM, 1 x max reps @ 80% of 5 RM

Conditioning

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

Rest 30 seconds then…

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

Rest 30 seconds then…

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