Good Fit Friday!

Workout Details:

1) Warm Up (5-10 min): >>> Dynamic Warm Up <<<
2) Strength Phase (Off): 
3) Metabolic Circuit (complete 50 reps of all. If you’re feeling sore, go with 25 reps): 

  • Start Run or walk .5 mile
  • Wall Ball Shots
  • Push-Ups
  • Sit to Stand or Step Ups (per leg)
  • High Knees
  • Australian Pull-Ups
  • Burpees or Mt. Climbers (100 reps)
  • End Run or walk .5 mile

Your score is your finishing time (please practice perfect form on every exercise).

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 This Week!


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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