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 (5×5 on squats or DB Incline, and then 4×8 for the rest):

  • Squats
  • Walking Lunges (per leg and pick a moderate weight)
  • Monster Walks
  • Hip Adduction (either laying on the ground with the ball, or standing with the super band loop)
  • Bird Feeders


  • DB Incline Press
  • DB Rows
  • ATY
  • Bicep Curls
  • Tricep Extensions

3) Death by Friday Finisher (Minute 1 = 1 Thruster, 1 Burpee, Minute 2 = 2 Thrusters, 2 Burpees and so on for a 20 minute time cap. If you fail to keep up with the pace, rest for a minute, and then pick back up where you left off and post your score in the group)

4) Four Core (4 min):

5) Stretch & Cool Down (4 min):

Great job this week! Have a wonderful weekend!

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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