Amateur

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

Collegiate

Front Squat 1, 1, 1, 1, 1
Bench Press 5 RM

Conditioning

Complete as many rounds as possible in 5 minutes:
Broad Jump – 4 Reps
Deficit Push Ups – 10 Reps

Rest 2 minutes, then…

Complete as many rounds as possible in 5 minutes:
Banded Tricep Extensions – 15 Reps
Banded Bicep Curls– 15 Reps
5-10-5 yd Sprint – Any Direction