Functional Bodybuilding

A) 3 Sets

Max Reps Front Foot elevated Frontrack Reverse Lunges 2011 Left
30s Rest
Max Reps Front Foot elevated Frontrack Reverse Lunges 2011 Right
60s Rest
Max Reps Single Arm Row 3012 Left
Max Reps Single Arm Row 3012 Right
60s Rest

B) 3 Sets

Max Reps Pike Push-Ups or Strict HSPU (accumulate 5-10 Reps)
30s Rest
30s Single Leg (weighted) Glute Bridges/Hip Thrusts Left
30s Single Leg (weighted) Glute Bridges/Hip Thrusts Right
60s Rest

C) 3 Sets

20-30s Star Side Plank Right Leg
20-30s Star Side Plank Left Leg
45s Reverse Plank
30s Rest
60s Straight Arm Plank
60s Rest