Amateur

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Up
3x Max Reps

Collegiate

Front Squat
1×3 @ 70%, 1×3 @ 80%, 3×1 @ ?, go for a heavy single

Bench Press
5RM, 1x Max reps @80% of 5RM

Conditioning

4 Rounds done with a partner
Manual Resistance Hamstrings + Dynamic Push Ups – 3
Reverse Med-Ball Toss – 3
5-Way Upper Body Plyo Circuit – 5 reps each direction
*** On the Med-Balls error on the lighter side of things. Speed is the name of the game