Functional Bodybuilding

Warm-up:

2 sets

10/side Kickstand Single Arm Swings

10 Goblet Squats

10 Alt. Quad KB Drag Thrus

20 Quadruped Shoulder Taps

A1) Zercher DB Kang Squat: 8-10 reps

A2) Quadruped DB Row: 8-10 Reps/arm; Rest 90sec x 3 Sets

B1) Strict KB Press in Split: 10-12 Reps/arm

B2) 90/90 KB Goblet Good Morning: 10-12/side

B3) KB Half-Kneeling Chop and Lift: 10-12 Reps/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality

10-12 Curl-to-Press

10-12 Skull Crushers

20-30sec KB Hollow Flutter Kicks