CFM30 – August 01 2025

Tuesday

A) Warm up (5 minutes)

Warm up (5 minutes)

Jump rope x :30 / jumping jacks x :30

Reverse lunge steps x :30 / banded good mornings x :30

Shoulder taps x :30 / leg glute ext. x :30 alternating

B) Part 1 UP push / LB pull circut

:30 right arm single arm DL to mid shin

:30 left arm single arm DL to mid shin

:30 DB standing french press

:30 plank banded leg raise

(2 minutes on cardio equipment holding 80-85% effort)

rest 1 minute

x3 rounds

C) Part 2 UB push / LB pull SL

4 minute amrap

50′ sled push / while partner holds plank or v-up position

rest 1 minute

3 minute amrap

50′ SB carry / while partner does quadruped crossbody DB movement

rest 1 minute

2 minute amrap

10sec. squat hold

10 toe touches

Friday 8/1

A) 3-4 Sets

:20 Sec Rope Slam

25′ Walking Lunge

25′ Low Hip Bear Crawl

B) 10 down to 1

No Push Up Burpee Box Step

Cal Bike

Sit Up