Functional Bodybuilding

Warm-up:

2 Sets

Half-Kneeling Plate Halo x 8/knee

Single Arm Plate Bent Over Hip Row x 8/arm

L Plate Floor Press x 16reps

Weight Plate L Crunch x 16reps

Plate Russian Twist x 24reps (12/side)

A1) Crush Grip Glute Bridge Floor Press: 8-10 Reps

A2) Single Arm Gorilla Row: 8-10/side; Rest 90sec x 3 Sets

B1) Goblet Cyclist Squat Pulses: 16-20 Reps

B2) Sumo Jump Squats: 10-12

B3) 20-30sec Weighted Hollow Holds; Rest 90sec x 3 Sets

C) 3 Sets For Quality:

10 Half-Kneeling Crush Grip Press to Standing

10 Crush Grip Curls

20 Crush Grip L-Crunches

Gear: 1 Heavy DB (40-65lbs/25-40lbs) + 1 KB (53/35lbs) + 1 Plate (15-25/10-15lbs)