Good Fit Friday!

Fit Friday is here. Let’s finish the week strong!

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) Strength Phase (Off)

3) Metabolic Circuit (20 min): 

  • Buy In = 750M Row or 2 Mile Bike
    • Then perform 50:
    • Wall Ball Shots
    • Step Ups/per leg
    • Jump Rope
    • Slam Balls
    • Plate Push (x5) or 50 Burpees
  • But Out = 750M Row or 2 Mile Bike

4) Four Core (4 min): Four Core 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Nice 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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