Base

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.

Intermediate

Back Squat
Use 80% of your heaviest 5 from Monday for 5×5.

Bench Press
Use 80% of your heaviest 5 from Monday for 5×5.

Conditioning

Sprints
10x 50 yard sprints
Rest 30 seconds
I want the first sprint and the last sprint to be the same intensity. However don’t take this as an excuse to sandbag. Push the repeatable threshold