Good Fire Fit Friday Team!

Take on today’s Fit Friday post Fourth of July workout with your crew or solo.

1) Warm-Up

Use our Dynamic Warm-Up before starting the circuit.

2) Workout Details

Perform 4 rounds (B-I), and 5 for advanced of 30 Seconds ON, 30 Seconds OFF (use this time to switch stations). 1 Bear Crawl and Farmer Carry are the length of the hallway or Bay. Rope Pull equals 20ft.:

Use our group to post how the workout went.

3) Four Core

Take on our Four Minute Core session.

4) Stretch and Cool Down (10 min)

>>> Use our stretch and cool down playlist <<<


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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