Happy Friday Team!
1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<
2) Strength Phase (15 min):
3 Sets of 6 (pick a heavier weight).
- Goblet Squats
- Sit > Stand > Hop (aka modified Pistol Squat)
- Monster Walks or Resisted Side Walks (still perform 8 reps/side here)
- Single Leg Deadlift
3) Metabolic Circuit (4×12 of):
- Thrusters (full squat, then press with dumbbells or kettlebells. Keep it light)
- Step Ups
- Jump Rope
- Slam Balls
- Kettle Bell Swings
Your score is your finishing time (please practice perfect form on every exercise).
4) Four Core (4 min): Four Core
5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through