Workout Anywhere – Fire Fit

Let’s go team! The bench press should be afraid of you Fire Fit guys!


Exercise Tutorials

Bench Press (No bar? Use dumbbells or perform slow push-ups)

Super set with:

-ATY (5,5,5)

-D.B. Rows 3×8

-Band Pull-Aparts 3×8


Hurt Locker by RundleFit (AMRAP – Rounds and Reps)

20 Minute AMRAP (complete as many rounds as possible in 20 minutes) of:

1 Minute Plank

5 Pull Ups

10 Hand Release Push-Ups

15 Squat Jumps (Bodyweight Squats for B)

20 Toe Touch Crunches

1 Plate Push (25 Mt. Climbers per/leg for B)


Recovery: Stretch & Foam Roll

Stretch and foam roll for at least 8 minutes.

Final Thought

Great job today! Nutrition wise, work on your hydration and try to have a fruit or vegetable with every meal. You know why.

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Your email address will not be published.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.