CFM30 – July 26 2025

Wednesday

A) Warm up (5 minutes)

inchworms going down

lunge complex coming back

behind the leg crossover squat x 5/side

walking knee raises x 5/side

walking quad stretch x 5/side

walking craddle stretch x 5/side

B) Part 1.

Teams of 2: for 10 minutes

200m run (or :60 bike or ski)

wall sit (scale up with arms held out straight)

C) Part 2.

Teams of 2: for 10 minutes

:30 intertia wave slam

:30 plank hold

D) Part 3.

finisher for 3 minutes

dead bugs w/ controlled leg lower x 10

floor Y’s x 10

side banded clam shells x 10

Saturday 7/26

A) As a team of 2

Break Up However you want .

600 M Run

60 Kettlebell swings

600 Ft Sled Push

40 Burpees

400 Ft Heavy Object Carry

400 M Ski