Mar 13 Workout

Strength

3 sets:

Glute bridge single-arm dumbbell floor press 

8/side @ 30 lbs

Rest :30

3 Tempo pullups @ 4112

Rest 1:00

Fitness

For total time = 11:46

3 rounds:

5 rope walks

15 goblet squats @ 53 lbs

3 rounds:

12 toes to bar

12 kettlebell sumo deadlift high pulls @ 53 lbs