Hi Jeff,

Let’s see where your fitness level is at, and set some new goals. The Baseline Test below will be a great measure of functional fitness and will be retested on in 6 weeks.

Workout Details:

1) Warm Up (5-10 min): Go Through the >>>[New] Dynamic Warm Up <<<

2) Baseline Test: Take the Baseline Test & record your results below or in the Facebook group. We will retest this in 6 weeks.

Add – Pull-Ups or Australian Pull-Ups (how many can you complete in a minute)

Add – How long does it take you to complete a 500M row

3) Metabolic Circuit (16 min): 

10, 9, 8, 7…. (go to zero for time)

Squats or Squat Jumps

Jumping Jacks


Mt. Climbers

Wall Balls

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 two times through

Don’t forget to post!

Great job today!

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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