Functional Bodybuilding

Warm-up:
2 Rounds
8/side Shrimp Squats
10/side Single Leg Glute Bridge
6 V-ups + 6 V-Tucks
20sec Reverse Plank Bridge

A1) Front Foot Elevated Split Squat: 8-10 reps/Leg
A2) Quadruped Row: 8-10 Reps/Arm; Rest 2min x 3 sets

B1) Glute Bridge Floor Press: 10-12 Reps/side
B2) Goblet Hinge to Curtsy Hinge 10 Reps/side
B3) Contralateral Plank: 15-20sec/side; Rest 2min x 3 sets

C) 3 Sets for Quality
12 Crush Grip Row + 30sec Ballistic Row 
10 Split Swing + 10 Front Rack Split Squat/side
6-8 Half-Kneeling Clean to Windmill Press/side