Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality :30 Jump Rope Practice 15 Banded Goodmornings 20 Alternating Bird-Dogs 10/10 Single KB B-Stance Deadlift Deadlift Tempo Deadlift (3s Down + 3s Up) 3 x 10 Rest 3:00 between sets Starting @ 55% of your 1rm and increasing the load each set. The...Read More
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