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A20

Bodybuild:

2 Rounds:
7 Curls (from mid curl to top)
7 Curls (from bottom of curl to middle)
7 Curls (full reps)

Then

2 Rounds:
12-15 2-Point Tempo BO Row (R/L)

Then

2 Rounds:
9 Goblet Lateral Lunges (R/L)

Then

1 Round: Max Tricep Push-ups

… rest approximately 1 minute between each workout piece.

AStrong

Front Rack Deficit Drop Lunges: Sets of 20 (alternating legs)

Single Arm Swing Snatch: Sets of 12-15 (R/L)

Single Leg Glute Bridge: Sets of 10 (R/L)