Amateur

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

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

Collegiate

Back Squat
1 RM

Floor Press
5 RM

Conditioning

3 Rounds
Max reps Dumbbell Push Press – 60 seconds
GHD Back Extension Isometric Hold – 60 seconds

*For GHD isometric hold, hold at the top of the back extension. Cross arms across chest or for added difficulty, place hands behind the head.