Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 Cap 2 Sets, for Quality 9/7 Calorie Echo Bike 10 Alternating Cossack Squats 20 Bear Plank Shoulder Taps 20 second Extended Reverse Plank Bridge Hold 10 Alternating Dead-Bugs 10/10 Quadruped Thoracic Rotations 10 Alternating Bird-Dogs Back Squat E3MOM x 5 Sets (15:00) 4 Reps @80% of...Read More