Functional Bodybuilding

A) 3 Sets

Max Reps Hip Bridge Floor Press 20X0 L
Max Reps Hip Bridge Floor Press 20X0 R
(BW Straight Leg Hip Bridge)
30s Rest
Max Reps Row 20X0 L
Max Reps Row 20X0 R
(BW Prone Y Raise x 12reps with 2s Pause at Top)
30s Rest
20- 30 Alt. Handstand Shoulder Taps 
(Scale Pike Handstand Shoulder Taps)
30s Rest
Max Reps Curls 30X0
(BW Pillow Case Bicep Body Row) 

90-120s Rest

B) 3 Sets

Max Reps Cossack Lunges 30X1 L
Max Reps Cossack Lunges 30X1 R
30s Rest
Max Reps Alt. Cossack Squats (BW)
60s Rest
45-60s Arch Hold
into
30-60s Hollow Hold

90-120s Rest

C) (Optional)

Tabata Side Plank