CFM30 – August 11 2025

Friday

A) Warm up (3 minutes)

Joint controlled rotations.

yoga push ups

Walking good mornings

Prone I.Y.T’s

into

running in place

squat to stands

Prone golfer swing

B) Part 1 (24 minutes)

:30 barbell Dead lifts

:30 DB frensh press

:30 Banded squat jumps

:30 lateral raises

:30 rest (transition)

:90 max lap sled push (no weight)

:30 rest (transition)

:90 max distance AB

:30 rest (transition)

x4 rounds

C) Part 3

100 russain twist