Functional Bodybuilding

Warm-up:
2 Sets
5 Elbow Plank + Extended Plank + Army Crawler
10 Glute Bridge to Sit-up
15 Hollow Knee to Chest 

A1) Glute Bridge Bench Press: 10-12 Reps/arm
A2) Seated Good Morning: 10-12 Reps; Rest 90sec x 3 sets

B1) Upright Row: 8-10 Reps/arm
B2) Goblet Heel-to-instep Squat: 8-10 Reps/Leg
B3) Windshield Wipers: 20 Alternating Reps; Rest 90sec x 3 Sets

C) 3 Sets for Quality:
10-12 Hand-Off Swings
10-12 Goblet Squat Heart Beats
10-12 Pull-over Tucks