CFM30 – August 07 2025

Monday

A) Warm up (3 minutes)

jog down and back

high knees down and back

butt kicks down and back

jumping jacks x 10 / jump rope x 20 (2)

Shoulder taps x 10 / mountain climbers x 20 (2)

B) Part 1 UB pull / Legs

w/ DB’s

:30 reverse lunge steps

:30 curls

:30 DB Squat jumps

:30 bent over rows

~rest :30

:30 heal slide moutain climbers

:30 ball slams

rest :30

:60 hard AB/run/BE – 2 per and switch each time (give goals on targets to get to that are tough to reach)

rest :30

x4 rounds

C) Part 2.

Mcgill curl up / weighted x :20

tuck ups x :20

Toe touches x :20

x2-3 rounds

Thursday 8/7

A) 3 sets

Barbell RDL X 6

Banded Donkey Kicks X6/Side

Banded Hamstring Curls X12

B) 4-5 Rounds

12 SA Dumbbell Snatch (Alt)

100′ SA Kettlebell Front Rack Carry

(50’/Arm)

50′ Sld Push +###

12 Ball Slams

Rest :60-90 Sec