Functional Bodybuilding

A) 3 Sets

Max Reps (RIR 1-2) Straight Arm Side Plank Row

30s Rest

Max Reps (RIR 1-2) Single Leg Goblet Hold Good Mornings

into 

Max Reps (RIR 1-2) Sumo Stance RDL

30s Rest

30s/30s Front Foot Elevated Floating Heel Split Squat Isometric 

60s-90s Rest

B) 2-3 Sets

1-2 Turkish Get Ups Right Arm
4-8 Windmill
30s OH Carry
1-2 Turkish Get Ups Left Arm
4-8 Windmill
30s OH Carry

60s-90s Rest

C) 3 Sets

60s Alternating Single Arm Plank to Wall Press

30s Rest

20-30 Reps L Crunches 

30s Rest

30s Hollow Flutters

60s Rest