Power Athlete

 In Power Athlete

Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)

Collegiate
Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM)
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM

Complete as many rounds as possible in 12 minutes:

45 lb Plate Overhead Walking Lunge – 30 Reps (15 RT, 15 LT)
Ring Dips – 15 Reps (Do close grip push ups if there are no rings or gymnastics bars)

*Plate must be locked overhead with straight arms and back knee must touch the ground.

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