Pull Strength

3 sets of:
6-8 Hand supported single leg RDLs ipsilateral loaded at Tempo 31X1 / side
Rest 30-60s
10-15 split stance 3 Point rows
Rest 60-90s

Push Strength

3 sets of:
40s ME Goblet Squats (controlled tempo)
Rest 30-60s
6-10 single arm DB/KB Floor Press / side
Rest 60-90s

Accessories

3 sets of:
6-10 alt. Plank reach Outs (5s hold each time)
20s single leg Glute Bridge hold
10 reverse Snow Angels