Hi Jeff & Mark!

Good morning team! Time to push some weights around!

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) Strength Phase (15 min):

3 sets of 6 (pick a weight 5-10 pounds heavier than last week):

Part A)

Part B)

3) Metabolic Circuit: Partner Chipper Workout (Complete 100 of the following. One person works on the reps, while the other stays busy with active the active rest drill. Then switch and tag off until 100 reps of each are completed. 50/50 is most popular, but strategize the best way to complete each exercise.

Active Rest Exercises are: Wall Sit, Jumping Jacks, Core Plank, Supermans or Jump Rope

4) Four Core: 4 Minute Core

5) Stretch & Cool Down (4-6 min): Use the official RundleFit Stretch infographic one to two times through. Three if you’re feeling dangerous

Don’t forget to post! We would love to hear your feedback.


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.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.