Amateur

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

Collegiate

Every minute on the minute perform:
Front Squat – 2 Reps
Bench Press – 2 Reps

* For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM.
* Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.

Conditioning

One Minute On, One Minute Off, for 10 minutes.
2/1.5 pood KB Swings – 30 Reps

* You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
* Perform this workout one minute on and one minute off. Total time is 10 minutes.
* If you count a penalty, perform a single 1000 meter row for the penalty.