Monday – 12/15

The Port

Today is the last day to bring an unwrapped toy for the Seacoast Area Firefighters Toy Bank!


2 Rounds:
15 Pulls on the Rower
10 alt. Cossack Squats
10 Air Squats
10 Seated 90/90 Rotations
+ 2 Rounds:
5 Tempo Back Squats
:20e Side Plank


Back Squat (2RM)

18 minutes to:
Build to a 2RM Back Squat

*Re-test week to close out our
strength cycle!

Burn Strength

A. 3 rounds:
:20 Bulgarian Split Squat hold L
8 Bulgarian Split Squat L
:20 Bulgarian Split Squat hold R
8 Bulgarian Split Squat R
Rest 1:00 between rounds
B. 3 rounds:
15 Side Plank Raises R
15 Glute Bridges
15 Side Plank Raises L
Rest 1:00 between rounds.


For Time:
Calorie Row

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