CFM30 – July 27 2025

Thursday

A) Warm up (5 minutes)

Warm up (5 minutes)

Hurdle run through (x2)

Low hurdle hops (x2)

Hurdle run through (x2)

Lateral low hurdle hops (x2)

Squat to stand x 5 reps

Lateral squats x 5/side

Prone 90/90’s

B) Part 1 – (LB push / arms)

:30 DB side lunge and touch

:30 banded presses

:30 banded 1/4 squat jumps

:30 banded curls

:30 rest

X4 rounds

(10 minutes)

C) Part 2

stations (2 per station) for 2 rounds (8:00)

sled push 1:00 (inside gym)

DB no push up burpee 1:00 *don’t raise arms oH

lateral banded walks 1:00 *switch directions @:30

Bike erg 1:00

D) Part 3 – finisher –

Mountain climbers w/ feet on sliders :30

McGill Curl up (raise elbows to make harder) :30

Alternating slide out w/ arms :30

rest :30

x2-3 rounds