CFM30 – August 09 2025

Wednesday

A) Warm up (3 minutes)

joint articular rotations

golfer swings / prone

inch worms x 5

lunge complex x 5

running in place / lateral hops / hig knees

B) Part 1:

6 minute armap

4 burpee box jumps (NPUB plate jump)

4 pull ups (barbell inverted rows)

4 calorie row

(rest 1 minute)

6 minute amrap

4 DB thrusters

4 sit ups

4 cal ski erg

(rest 1 minute)

6 minute amrap

200m run

100′ farmers walk

C) Part 2:

:20 right side plank

:10 plank

:20 left side plank

:10 plank

:30 hollow hold

x2-3 rounds

Friday 8/9

A) Teams of 2

18 Minute AMRAP

20 Box Steps

10 Cal Bike

20 Push Ups

10 Cal Row

20 Sit Ups