Functional Bodybuilding

Warm-up
2 Rounds
10/arm Plank Shoulder Rotations
10 Alt Curtsy Squats
10 Flutter Kicks
10 Scissor Kicks
5 Leg Raises w/Hip Extension

A1) Split Push Press: 8-10/side
A2) Split Kang Squat : 8-10/side; Rest 2min x 3 Sets

B1) Incline Z-Press: 10-12 reps
B2) Elbowing Row: 10-12 Reps/side
B3) Reverse Plank March: 30sec; Rest 2min x 3 sets

C) 3 Sets for Quality:
2-3 Turkish Get-ups
8-10 Alt Reverse Lunge to Tricep Press
12-15 Towel Curls