CARL!!!!!
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 Burpees
Then – 2 Rounds
10 Quadruped Hip Extensions (hold 1sec at top of each)
10 clamshells
10 Mountain Climber Circles
10 Arm Circles Ea (For/Back/Big/Small)
10 Prone Raises
10 Elbow Scap Push Up
Metcon
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 10 Devils Press or Burpees
Station 2 – 50 Mountain Climbers Or 30 Reps on a homemade Rower
Weightlifting
Four Sets of:
5 Weighted Deadbug Ea. Leg (Can perform unloaded)
Rest 15sec
5 Kettlebell Windmills Ea. Arm (Can perform unloaded)
Rest 15sec
5 Star Plank Rotations Ea. Side (lift top leg for extra challenge)
Rest 15 Sec
CFG Running
5- Mile Run for Time