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
Use 70% of Back Squat 1 RM
Bench Press – 2 Reps
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

Complete as many rounds as possible in 12 minutes:
Row – 15 cals
Ring Row – 10 Reps
Single Arm DB Thruster – 5 Reps