The Port
Announcements
Today is the last day to bring an unwrapped toy for the Seacoast Area Firefighters Toy Bank!
Warm-up
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
Strength
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.
Workout
For Time:
33-27-21-15-9
Calorie Row
Wallball
