Hi Jeff & Mark!

Hope you two had a great weekend! Today’s strength portion is designed for testing your progress and current baseline. Let’s go team!

Workout Details:

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

2) Baseline Test:

3) Metabolic Circuit ( 20 Min AMRAP):

Complete as many rounds as possible in 20 minutes of:

  • Goblet Squats x12
  • Box Jumps x12
  • Double Crunch x 12
  • Lunges 12/leg
  • Wall Balls x 12
  • Run 200M

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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