Hi Barb,

Flashback Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. There’s some slight changes to this familiar routine, so be sure to read the details.

Workout Details:

1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<<

2) Strength Phase (4×8): 

3) Metabolic Circuit (14 Min AMRAP: 3, 6, 9, 12…): 

4) Four Core (4 min): Four Core 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Great job this week Barb!


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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