A.Bw Box jump to single leg land
4 set of 4 reps each leg

B1.BB back squat 5 reps (record)
B2. supine row 8 reps
x4 sets

C1. DB walking lunges 5 reps each leg
C2. 10strict pull down or 12 lat Pull down( record)
4 sets

D1 rotational side plank 6-10 reps each side
D2. banded split stance anti rotation 30-45 sec
3 sets
Source: Workout Of The Day

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