Hi Jeff & Mark!

Are you two ready for a new week of training? I’m sure you both saw improvement in your Baseline Test score, so now it’s time to keep progressing.

Workout Details:

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

2) Strength Phase (15 min): 4 sets of 12 with good form and heavier than when you two started.

  • Goblet Squats or Back Squats
  • Monster Walks
  • Walking Lunges (hold weight like the Goblet Squat)
  • Cart Drill or Ball Hamstring Curl

3) Metabolic Circuit ( 20 Min AMRAP):
Complete as many rounds as possible of the following in 20 minutes:

  • 5 Pull-Ups or Australian Pull-Ups
  • 10 Push-Ups
  • 15 Bodyweight Squats
  • 400M Run or 200M Row

4) Four Core (4 min): Four Core

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

Don’t forget to post!

If you want feedback please include times and weights used.

Stay tuned for tomorrow’s lesson!


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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