Functional Bodybuilding

Warm-up:
2 Sets
8/side Rotating Bird Dogs
8/side Figure 4 to Pigeon
8/side Rotational Curtsy Squat
8 Beast to Push-ups

A1) Kang Squat: 8-10 Reps
A2) Half-Kneeling Arnold Press: 8-10 Reps/arm Rest 90sec x 3 Sets

B1) Single Leg Bent Over Row: 8-10 Reps/side
B2) Shin Box Hip Extensions: 8-10 Reps/side
B3) Overhead Split Squat Isometric Hold: 30sec/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality:
10 Curl to Goblet Kneeling to Standing
10 Single Leg Hand-Off Swings
10 Skater Hand-offs