Strength (push-pull - hypertrophy focus)

A) 4 sets
6-8/side seated alternating kettlebell press
8-10/side single arm landmine row
10-12 barbell shrugs behid the back

B) 3 sets
10-12 incline hammer curls
10-12 close grip tricep push ups
10-12/side lean away lateral raises

C) 2-3 sets
20-30 sec contralateral single arm leg plank
20-30 sec hollow body flutter kicks
10-15 barbell wrist curls on bench