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

Bulgarian Split Squats
8. 8. 8. 8. 8 (each side)

Bench Press
5×5 @75% focus on moving the bar as fast as you can.

Conditioning

10 Rounds
100 yard sprint
Rest 3x as long as it took you to complete the sprint