CFM30 – July 25 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

A1. Alternating DB neutral grip bench press x 1 minute

A2. Single leg DB dead lift off bench x :30/leg

A3. Iso plank w/ spider man motion (or hold plank and repaeat spider man motion) x 1 minute

A4. Heal slides x 1 minute

1 minute rest

x3 rounds

(15 minutes)

C) Part 2 UB push / LB pull SL

max rounds in 10 minutes

10 kb swings to goblet squat thrusters

20 mountain climbers

30 seated plat twist @ 2.5 – 5pounds

Friday 7/25

A) 10 Rounds

3 Calorie Ski

3 Burpees

6 Lunge Steps

12 Jump Rope

B) 3 sets

20 Alt Dumbbell Curls

10/Arm Single Arm DB Kick backs

40 Se Plank