The Port
Good luck and well wishes to Coach Jamie as she leaves for Chicago to compete in the Mid-American Championships under the 55kg division!
Saturday you can watch her lifts on the FB Live Stream from The Strength Agenda at 1pCT (2pET)
Warm-up
2:00 in Z1
Dynamic Mobility Passes and Full-Body Mobility
2 -3 Rounds:
10 Slow Scap Pull-Ups
8 Kip Swings
6 Up-Downs
Accessory work
A1: Zottaman curls (4 X 10)
A2: Pallof Press (4 x 10e)
A3: Banded Leg Extensions (4 x 10e)
Workout
AMRAP 13:
29 Double Unders
21 Burpees
10 T2B
Good Luck Coach Jamie!
