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ZOOM LINKS:

5AM Class (M/W/F): https://zoom.us/j/228442118 Meeting ID: 228 442 118
Password: 493494

8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013
Password: 385206

9AM Class (Mon-Fri):  https://zoom.us/j/923345223
Meeting ID: 923 345 223
Password: 623115

4:30PM Class (Mon-Fri): https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

YOGA – Sunday 5PM: https://zoom.us/j/96701207656 Meeting ID: 967 0120 7656
Password: 028166

*INSTAGRAM LIVE* Posted after 9AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

WARM UP: 

3 rounds AFAP: 

10 Arm Circles 

10 Shoulder Swimmers 

5 Hand Release Push Ups 

Then 3 Rounds AFAP 

10 Over and Under the Fence 

10 Dead Bugs

5 Quad Stretch L/R + Air Squat

Metcon

Complete as many rounds and reps as possible in 7 minutes of:

10 Squat Cleans or Squat Jumps 

* Plank Single Arm March 

Rest 3 minutes, and when the running clock reaches 10:00…

With a partner, one working through reps while the other is static holding, Complete as many rounds and reps as possible in 7 minutes of:

10 Devil’s Press or Burpees 

 *While Partner Holds an alternating Single Leg Wall Sit 

Rest 3 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 7 minutes of:

3 Ea. Leg (Weighted) Lunge Matrix 

* Overhead Hold or Handstand Hold 

*If you don’t have a partner perform holds for as long as it took you to get through your 10 reps.

CFG Running

8-Mile Run for Time