Outdoor WOD

A) For quality:
10-9-8-7-6-5-4-3-2-1
db single leg RDLs/side
goblet jumping squats
box HSPU
split stance db rows/side
*For single leg RDLs, you can use a pair of dbs or just one db

B) 10×30 seconds on 20 seconds off alternating between:
1) hollow hold
2) rainbow planks

Functional Bodybuilding Zoom Class

Warm-up:
2 Rounds
6 Yoga Push-ups w/Hip Tap
8 Side Plank Rotations
10 Alternating Cone Touches
12 Hip Hinge Ys

A1) Split Stance Thor Press: 8-10 Reps/arm
A2) Cross-body Split RDL: 8-10 Reps/side; Rest 90sec x 3 Sets

B1) Upright Row: 10-12 Reps/side
B2) Offset Push-up: 10-12 Reps/side
B3)  Chop and Lift: 10-12 Reps/side; Rest 90sec x 3 Sets

C) 3 Set Ab Finisher
20 Alt. Leg Raises Over DB/KB
15 Prisoner Arch-ups