Good Friday Morning Amy!

Workout Details:

1) Warm Up (10 min):

Dynamic Warm Up


2) Total Body Strength Circuit (15 min)
: 3 sets of 10 (light to moderate weight)

  • D.B. Chest Press on Ball
  • Squats
  • Balancing D.B. Row (left hand down on ball, and left leg back)
  • K.B.S. (dumbbell works well here too)
  • TRX Australian Pull-Ups (2 sets) / Assisted Pull-Ups (2 sets of 5)
  • Thrusters
  • Band Pull-Aparts

3) Cardio (35 Min)

4) Four Core (OFF)

5) Stretch & Cool Down (8 min): Stretch Playlist & Foam Roll

Great job Amy and have a great weekend! Eat clean! 🙂


Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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