Good Fit Friday Team!

Freestyle through the strength phase, and then take on the NEW, special “Death By Friday Finisher” workout. You’re beyond worth it!

Workout Details:

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

2) Strength Phase 3×8

3) Metabolic Circuit (30 Minute Time Cap)

Perform each exercise in order (chipper workout), and move to the next once all reps (50 reps of all) are complete. When you need rest, stop the exercise and hold a core plank or wall sit for 30 seconds.

  1. Lateral Step Up (25 on each side)
  2. Wall Balls
  3. Push Press
  4. Burpees (or 200 Mountain Climbers)
  5. Push Up Rows (just like the renegade rows, but with a push up after a row rep (count the push ups)
  6. Run 1 mile (walk or jog 1/2 mile for beginners)

4) Four Core (4 min):

5) Stretch & Cool Down (10 min):

Great job this week! Have a wonderful weekend!


Coach Jessica
Coach Jessica

Jessica & Justin 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.

    2 replies to "Fit Friday Finisher Total Body Workout 7/26/19"

    • marty melcher

      Done. This left me in a pool of sweat!

    • Coach Jessica

      Nicely done Marty! That’s how you work out anywhere!

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