CFM30 – July 28 2025

Friday

A) Wamr up

Warm up:

Walking good mornings down

Walking knee raises back

Walking good mornings down

Walking quad stretch back

Kong squats w/ red band around feet and holding @ chest x 10

Prone I.Y.T x 5/per

B) Part 1

15 kB Dead lifts

Row for max calories (in 60 seconds)

Rest :30

x4

transition time here (1-2 minutes)

15 Db floor press

Box jump w/ step down, max reps in 60 seconds

(alternate this bt. SL box push offs or plate runners)

Rest :30

x4

transition time here (1-2 minutes)

amrap till end of class:

5x Single arm DB swings per arm

10x mountain climbers w/ feet on sliders (slide feet into arms)

10x kneeling rotational ball slams