Functional Bodybuilding

Warm-up:
2 sets
8/side Rotating Bird Dogs
8/side Figure 4 to Pigeon
8/side Rotational Curtsy Squat
8/leg Split Zercher Rotations

A1) Goblet Hunter Squat: 8-10 Reps/Leg
A2) Single Arm Pendlay Row: 8-10/arm; Rest 90sec x 3 Sets

B1) Weighted Bench Dips: 12-15 Reps
B2) Zercher Single Leg RDL: 8-10/leg
B3) Top of Renegade Row Hold: 20sec/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality
10 Swing to Goblet Squat Catch
10/side Swing to Goblet Split Catch
20 Split Hand-offs