Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality 12/9 Calorie Row 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance Front Squat Front Squat Every 3:00 minutes, 4 Sets Set 1: 12 Reps @ 60% Set 2: 10 Reps @ 67% Set 3: 8...Read More