CFM30 – July 24 2025

Monday

A) Warm up (3 minutes)

Jog down and back 2x

Side shuffle step x 1x per direction

High knees x down and butt kicks back

Over and under fence x 5/direction

Run in place x :30 / slow squats for :30

Plank walks from elbows to hands x :30

B) Part 1 UB pull / Legs

Stations

:40 Db front to back lunge steps

:20 rest

:40 Row with isometric hold

:20 rest

:40 SL box push offs

:20 rest

:40 1/2 up, 1/2 down, full curl

:20 rest

:40 plank rotations

:20 rest

X3 rounds

(15 minutes)

C) Part 2 UB pull / lateral legs

10 minute amrap

5 Db no push up burpee (or no push up burpee)

10 lunge Jumps (or lunge steps)

15 sit ups

:20 row

Thursday 7/24

A) 3-4 Rounds

10 Wallball

10 Ball Slams

10 Ring Rows

Rest :60-:90 Sec Between Rounds

B) 15 Min AMRAP

Sled Drag (Backwards) X50Ft

KB Deadlifts X5

Right into 100 Ft Farmers Carry

300 M Row