CFM30 – August 03 2025

Thursday

A) warm up (3-4 minutes)

10 heal touches

5 yoga push ups

bottoms up 90/90 kb walk

walking knee raises

walking quad stretch

walking craddle stretch

B) Part 1:

Stations:

2 per station

4 minutes per station

2 rounds through

#1

10 cal bike erg

30′ hand over hand sled drag (heavy)

30 sled push back

rest 1 minute

#2

.25 mile on aB

50′ kb walking lunge steps (25′ out and back)

rest 1 minute

#3 (versa climber is time keeper)

versa climber 100 stairs

1/4 lunge position alternating DB curls *switch legs each time

***if there are 7-8 people in class add this and go for 6 minutes per station

#4

max distance Row