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

Complete 3 rounds:
Squat 75% – 3 reps
Squat 75% + 10 lbs – 3 reps
Squat 75% + 20 lbs – 3 reps

Make sure you are good and warm before jumping into this. Start by squatting 75% of your 1 RM squat for 3 reps. Rack the weight away and add 10 lb. Squat another 3 reps. Rack the weight away and add 10 more lb and squat 3 reps. Limit the rest during the ascending rep scheme to as long as it takes you to add weight to the bar. Repeat two more times, rest as needed between rounds.

Push Press 7 RM

Conditioning

Complete 5 rounds:
15′ Rope Climbs – 1-3 reps
Max reps of Ball Slams – 60 seconds
Rest 60 seconds between rounds