Miramar Beach Strength and Conditioning – Crossfit Warm-up 3:00 Row, Damper of 1 *Build Cadence from 18 spm to 28spm by increasing by 2 spm every 30 seconds into.. 3 Sets 6/6 Archer Ring Rows 8/8 Suitcase Kettlebell Deadlift 10/10 Single Leg Glute Bridge March 12/12 second Star Plank Strength Weighted Pull-ups 10:00 EMOM Build...Read More
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