Amateur

Back Squat
3×5, Add 5 pounds to your last Squat workout.

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

Collegiate

Snatch Deadlift
3. 3. 3. 3. 3, work up to a heavy 3

Slight Incline Dumbbell Bench
12. 12. 12. 12, use a neutral grip

Conditioning

5 X 30 seconds – max calories Assault Bike
2 minutes rest between sets.
*** we did this a few weeks ago, lets see if you can beat by a couple calories since you know what is capable