Good Monday Morning Jeff & Mark!

Read the details below, and then feel free to ask us questions if there are any.

Workout Details:

1) Warm Up (10 min):

  • Row 5 Minutes

Dynamic Warm Up (floor half only)


2) Strength Phase (15 min)
: 3 sets of 8 (light weight + 5-10 pounds heavier than last week)

3) Metabolic Circuit (4×12 for time): 

  • Inchworm Push-Ups
  • Step Ups (step up through the heel only)
  • Bear Crawls (12 ft)
  • Australian Pull-Ups
  • Row 500 M

4) Four Core (10 min): 10 Minute Abs

5) Stretch & Cool Down (8 min): Stretch Playlist & Foam Roll

Don’t forget to post!

Stay tuned for tomorrow’s lesson!


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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