What CFG member is this?! Hint: “Make today your best day yet” 

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:

1 minute – 90/90 Bear Sit through 

1 minute – wall thoracic press through 

1 minute – Shoulder Extension  

Then 3 rounds: 

10 Arm Circles x 4 B/S/F/B

10 Sprint Drive Ea. 

10 self hug thoracic rotations 

10 Drop Squats   

Metcon

Five rounds for time of:

400 Meter Run

30 Plank Shoulder Taps  

20 Kettlebell Swings (24/16 kg)

Or Broad Jumps

CFG Running

8- Mile Run for Time