Hi Team!

Time to crank up the volume of reps. Check out the workout details below.

Workout Details:

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

2) Strength Phase (15 min):

3 sets of 12 of (Try to use the same weight you used for 8 reps a few weeks ago):

Part A)

Part B)

3) Metabolic Circuit: Complete 2,4,6,8,10,8,6,4,2 reps of each exercise (20 minute time cap)

20 Burpee Buy In

20 Burpee Buy Out

*Every 4 minutes, 200M Row. Other person perform 50 Jump Ropes. Then switch the next 4 min mark. 

Post how many rounds you made it through in the comments below. 🙂

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.

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