CFM30 – August 08 2025

Tuesday

A) Warm up (3 minutes)

walking knee raises

walking quad stretch

walking hip ext. rot.

lunge complex

inchworms

yoga push ups

B) Part 1:

4 minute amrap:

30′ reverse sled drag

30′ sled push

10 DB bench press

**add weight to sleds this week

rest 1 minute

4 minute amrap

10 cal bike erg @ damper of 7

10 ball slams

rest 1 minute

4 minute armap

100m run or 50m fast walk

10 russain kb swings

rest 1 minute

x 2 rounds through

Friday 8/8

A) 12 Min Cap

10 down to 1

Wall Ball

1 Up to 10

Ski Cals

so…10 Wallball, 1 Cal Ski

9 Wallball, 2 Cal Ski….Etc

B) 5 Min AMRAP

3 Burpees

6 Hanging Knee Raises (K2E)

9 Kettle Bell Swings

C) 3 Rounds

30 Sec Plank

Rest 10

20 Second Side Plank R.

Rest 10

20 Second Side Plank L

Rest 30 Sec