Functional Bodybuilding Online + Onsite (Air Quality Permitting)

Warm-up:

2 Sets

6 Under-switch to Crab Reach

8 Push-up to Toe Touch

10/side Side Plank Rotations

12 Tuck-ups

A1) Crush Grip Incline Chest Press: 8-10 Reps

A2) Single Arm DB Row: 8-10 Reps/side; Rest 2min x 3 sets

B1) Offset DB Push-ups: 10-12 Reps/side

B2) DB T-Row: 10-12 Reps

B3) KB Hollow Body Pull-Over: 10-12 reps; Rest 2min x 3 sets

C) 3 sets for Quality:

10-12 1 1/2 KB Curls

10-12 L-Sit KB Tricep Extensions

10-12 Straddle Stretch KB Incline Press