Functional Bodybuilding

A) 4 Sets 

Max Reps Single-Leg RDL to Suitcase Curtsy Squat L
Max Reps Single-Leg RDL to Suitcase Curtsy Squat R
(BW – Single Leg Prisoner Good Morning to Prisoner Curtsy Squat)  

right into  

Max Reps Half Kneeling Reaches Overhead L
Max Reps Half Kneeling Reaches Overhead R
(BW – 8/8 Bodyweight Windmill 2020)  

right into  

Max Reps (Cross Body)= Squat 20X0 L
Max Reps (Cross Body) Squat 20X0 R
(BW – Bodyweight Cross Body Squat) 

90-120s Rest

B) EMOM 25′

1) 1 Complex/arm 

2 Cross Body Rotional Muscle Clean + 2 Single Arm DB Deadlift + 2 Single Arm DB Power Clean + 2 Single Arm DB Push Jerk

2) 45s Alt. Quadruped DB Rows 30X0 

(BW 40s Prone Scapular Retractions + 10sec hold at the top of last rep) 

3) 20-30s Star Plank/side 

4) 8-10 Alternating DB Leg Through to Muscle Snatch

5) Rest