CFM30 – August 04 2025

Friday

A) Warm up (3 minutes)

Joint controlled rotations.

yoga push ups

Walking good mornings

Prone I.Y.T’s

into

running in place

squat to stands

Prone golfer swing

B) Part 1 (23 minutes)

:30 barbell bent romanian dead lifts @ 3020

:30 Barbell Press @ 3020

:30 Lunge jumps

:30 lateral plate walk overs (with hands) – or scale up to uneven push up

:30 rest (transition)

:60 max lap sled push (no weight)

:30 rest (transition)

:60 max distance Row

:30 rest (transition)

x4 rounds

C) Part 2:

2-3 minute amrap

:10 v-ups

:10 v-hold

:10 rest

Monday 8/4

A) 4 Sets (Building)

6 Dumbbell Reverse Lunges /Side

10 Prone Press

:30 Sec 6″ Leg Raise Hold

B) 3-4 Rounds

3 Min On/ 1 Min Off

6 Box Juimps

500 M Bike

Then AMRAP

10 Plank Rows

50′ Walking Lunges

8 Sit Ups