Hi Team,

No better way to mark this week complete!

Details are below

Workout Details:

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

2) Strength Phase (OFF)

3) Partner Chipper Challenge: 

As a team, complete 100 reps of the following exercises, in order. Tag off when needed. Partner A does the working reps (the main exercises listed), and Partner B does the active rest drills until tagging off.

*If your partner is absent today, just do half.

  • Main Exercises
  • Plate Push x 10
  • Pull-Ups
  • Wall-Balls
  • Slam Balls
  • Push-Ups
  • Burpees
  • Active Rest Exercises: Core Plank, Toe Touch Crunch, Wall-Sit, Supermans, Bicycle Crunch, Alternating Supermans

Your score is how many rounds completed in the chosen time.

4) Four Core (4 min): Four Core 

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

Great Job Today Team!


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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