Functional Bodybuilding

A: 3 Sets:

Max Reps Single Arm Strict Press

Into

20 sec OH Hold

Into

Max Reps Single Arm Push Press

– Rest 30 sec – Then Change Arm

-60 sec Rest-

Towel Grip Single Arm DB Row – 6-12 Reps per Side

-60 sec Rest-

B: 3 Sets:

Single Arm Tempo Thruster, 5 sec down – fast up, 8-12 per Side

-45 sec Rest-

Stagger Stance Hip Thrusts with DB, 10-12 per Side

-60 sec Rest-

C: 2 – 3 sets:

Alternating KB Dead Bugs – 10/side

Single arm Plank, 15 sec /side

Alternating Bird Dogs, 10/side

Side Plank with Leg Lift, 8 – 10/side

If you already performed this program, switch with FBB from 09.11.2020!