Hi Jeff & Mark!

Hope you two had a great weekend! Let’s start this week off strong and put those legs to work!

Workout Details:

1) Warm Up (5-10 min): >>[NEW] Standing Dynamic Warm Up <<<

2) Strength Phase (15 min): 3 sets of 5 (one more week here, but heavier than last week).

  • Back Squats (one or two lighter warm-up sets)
  • Resisted Side Walks (keep the reps to 8 on each side. Use higher intensity band.)
  • Walking Lunges (hold weight like the Goblet Squat. 8 per leg still, but heavier.)
  • Ball Hamstring Curl

3) Metabolic Circuit ( 20 Min AMRAP):

Complete 50 of each:

  • Wall Balls
  • Burpees
  • Crunches
  • Lunges
  • Supermans
  • Box Jumps or Step Ups

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!


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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