Fit Friday 

Good Fit Friday Team!

Today’s lesson is straight from the boot camp whiteboard.

To begin, warm-up with movement to a sweat or use our famous dynamic warm-up.

Then, use the image below for today’s Fit Friday workout. Don’t forget to stretch post-workout.

About The Author

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.


  • Heidi Page-Bergmann

    October 28, 2016

    I did warm up,10 rounds of workout in 49:19 15lb for renegade row and 35lb barbell for thrusters and stretched.

  • Workout Anywhere

    October 31, 2016

    Way to work Heidi! Keep up the great work!

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