Amateur

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

Collegiate

Barbell Lunge 4×8 each
Close Grip Bench Press 3×5
*For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.

Conditioning

Complete:
Bodyweight Bench Press – 1 x Max Reps Unbroken
*Do not rack the bar during Max Rep set.

Rest 2 Minutes

Then…

Complete for time:
2/1.5 pood KB Swing – 100 Reps
Push Ups – 100 Reps
*You may break up reps and sets however you choose.