Functional Bodybuilding

A: 4 Supersets (A1 Directly into A2)

A1) 12-20 Alt. Curtsy Lunges

A2) 8-12 Single Arm DB Row 20X2

– 90s Rest- (after A1+A2)

B: 3 Supersets (B1 Directly into B2)

B1) 15-20 Weighted Frog Pumps (3 sec Hold at Top)

B2) Max HS Hold

– 90 sec Rest- (After B1+B2)

C: 2-3 Rounds

12/12 Clam Shell Hipthrusts

– 60 sec Rest-

30-45 sec Swimmer Kicks

– 60 sec Rest-

15/15 (Foam Roll) Deadbug

– 60 sec Rest-