Amateur

Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps

Collegiate

Rack Pull 5, 5, 3, 3, 3
Pull Ups 3 x Max Reps
*Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.

Conditioning

Tabata Jacked Street:

45/33 lb Barbell Bicep Curl – Max Reps
Ab Mat Sit Up – Max Reps
Banded Tricep Push Down – Max Reps

*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.