Functional Bodybuilding

A: 3 Sets

Max Reps Single Arm Press to Windmill Left (if too heavy: Push Press)
Max Reps Single Arm Press to Windmill Right
30s Rest
Max Reps Hip Thrust Hold Single Arm Bench Press Left 30X1
Max Reps Hip Thrust Hold Single Arm Bench Press Right 30X1
60-90s Rest

B: 4 Sets 

Max Reps Low Switch Rotational Lunge
30s Rest
Max Reps Goblet Squats 30X1
30s Rest
Max Reps Push-Up to alt. Side Plank Rotation
90s Rest

C: 3 Sets

60s Alt. Plank Knees to Elbow with 1s Hold on each side (In Protraction)
60s Rest
Max HS Hold
90s Rest