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Amateur

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

Collegiate

Close Grip Bench Press 5, 5, 5
Barbell Lunges 4×6 each
*For Barbell Lunges use 80% of bodyweight.

Conditioning

Complete 2 Rounds:
55/35 lb DB Thrusters – 1 Minute Max Reps
Rest 1 Minute
Dynamic Push Ups – 1 Minute Max Reps
Rest 1 Minute
40/30 lb Ball Slams – 1 Minute Max Reps
Rest 1 Minute
20″ Burpee Box Jumps – 1 Minute Max Reps
Rest 1 Minute