Outdoor WOD

A) 5 minute EMOM:
8-10 db arnolds press
Rest 1 minute
5 minute EMOM:
10 deficit db RDLs
Rest 1 minute
5 minute EMOM:
5 db front squats (tempo 3030)
*If tempo is done correctly 5 reps will take 30 seconds
Rest 1 minute
5 minute EMOM:
10 glute bridge floor press

*You can use two sets of dbs. One lighter pair for presses/squats and one heavier pair for db RDLs.
*Only use plate deficit on RDLs if mobility and form allows
B) 3 rounds of:
1 minute plank-30 situps

Functional Bodybuilding Zoom Class

Warm-up:
2 sets
10 Bird Dogs/side
10 Reverse Plank Bridge-ups
10 Geofferson Curls
5 Plank Walk-outs + 5 Plank to Down Dog

A1) Elevator Suitcase Deadlift: 8-10/side
A2) Half-Kneeling Arnold Press: 8-10/side; Rest 90sec x 3 Sets

B1) Cross-body Geofferson Curls: 5-7 Reps/arm (3sec Down/Up)
B2) Omni Grip Push-ups: 5 Narrow, 5 Medium, 5 Wide; Rest 90sec x 3 sets

C) 3 Sets for Quality
10-12 Towel Curls
10-12 Skull Crushers
10-12 Pull-Over Sit-ups