Functional Bodybuilding

Warm-up:
2 sets
10 Prisoner Good Mornings
10 Air Squats (Arms Overhead)
10 Gorilla Walk Steps
10 Alt. Beast to Leg Thru

A1) Kang Squat: 6-8 reps
A2) Alt. Gorilla Row: 6-8 Reps/arm; Rest 90sec x 3 Sets

B1) Keeling Thor Press: 6-8 Reps/arm
B2) Cross-Body RDL: 6-8 Reps/side
B3) Clamshell Side Plank: 20-30sec/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality
6-8 Goblet Squat Curls-to-Tricep Extension
10-12 Alt. Kneeling Halos
20 Weighted Russian Twists