Working on the separation on the the hips an shoulders along the Y-Axis with banded rotational lunges

Amateur

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

Collegiate

Squat 3, 3, 3, 3, 3
Bench Press 3 RM

Conditioning

Complete one round at the start of each minute for 12 minutes.

Odd Minutes:
5-10-5 Yard Shuttle – Right
50 lb Single Arm DB Thruster – 11 Reps Right

Even Minutes:
5-10-5 Yard Shuttle – Left
50 lb Single Arm DB Thruster – 11 Reps Left