1a) Focus Lift (Squat Pattern): Goblet Squats (4 sets, 5 reps)
1b) Contrast Training: Med Ball Squat Put (3 sets, 5 reps)

2a) Strength Upper Push: Floor Press (4 sets, 5 reps)
2b) Upper Push Contrast: Med Ball Chest Pass (3 sets, 5 reps)

3a) Endurance Upper Push: Tricep Extensions (3 sets, 12 reps)
3b) Stability Lower Push: Terminal Knee Extensions (3 sets, 12 reps)
3c) Carry Variation: Suitcase Carry (2 sets, 20m)