Hi Brad

Great jog yesterday! Today’s lesson is below.

Step 1) Warm-Up (just perform the floor exercises)

Warm-up to a sweat, or apply our famous Dynamic Warm-UP.


Step 2) Strength (4×8) (Complete exercises in a circuit form)

  • Dumbbell Chest Press
  • Dumbbell Rows (8 per side)
  • Band Pull-Aparts (light band)
  • Dumbbell Bicep Curls
  • Tricep Extensions using FreeMotion Cable

Step 3) Swim 20 Min

Step 4) Four Core

Great job this week! Lookout for my texts! 🙂

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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