Vertical Push and Pull Strength
DB Split Stance overhead Press 3x12
[ L leg forward first set, R leg forward second set, decide which was more stable third set ]Pull up 3x12 - Every rep should aim chest to bar
Seated SL Hip Opener 3x8-10 per side - keep hips as square as possible
Side lying windmill 3x5/ - try to keep hand touching floor entire time
4.5 min sets 20 minutes
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