CFM30 – July 31 2025

Monday

A) Warm up (3 minutes)

walking knee raises

walking quad stretch

walking ext. rot.

Shoulder taps w/ tight plank position

quick feet

squat to stand

B) Part 1 UB pull / Legs

Stations: 3 sets – 12 minutes

A1. DB lunge complex (front to back + side) x 30sec. per side

A2. Plate bent over row x :30 + :30 isometric hold

A3. Russain Curls x :60s x 3

A4. overhand grip rear lateral raise x:60 x 3

all @ 2020 tempo for A3-A4

1 -2 minute transition

C) Part 2 UB pull / lateral legs

12 minutes

Assault Bike – increasing intesnity every :20 for 1 minute

side plank opposing limb touches x10/side

Slide skater squat x 10/side w/ db’s

Thursday 7/31

A) 3 Rounds for Time

15 Wall Ball

15 Kettle Bell Swings

500 M Bike

B) 12 Min AMRAP

50′ Sled Push

SA Kettle Bell Deadlift X 6/side then:

50′ Single Arm Front Rack Carry/ Side

50′ Sled Drag