Good Morning!

Today’s workout is a special way to end the week and burn some extra calories.

Workout Details:

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

2) Strength Phase (Off or repeat Monday or Wednesday’s strength portion): 

3) Metabolic Mini-Circuits (3 sets of each circuit): 

  • Burpees (x12)
  • Plank (30 seconds)


  • Run 200M
  • Goblet Squats (x15) or Kettlebell Swings for Advanced (x15)
  • Slam Balls (x12)
  • Jumping Jacks (x20)

Need More? Do it Again! 🙂

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

Don’t forget to post!

Great job today! Stay tuned for tomorrow’s Workout Anywhere of The Day!

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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