Hi Jeff & Mark!

It’s time to get out the mop, because this workout is sure to leave a mess! 🙂

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

2) Strength Phase (15 min): Off For Today

3) Metabolic Circuit (20-30 Min):

Start w/ a 2 Mile Ride

Then repeat this 5 times:

20 Toe Touch Crunches

10 Burpees

Ride 1 Mile

Finish w/ a 2 Mile Ride

4) Four Core: Off For Today

5) Stretch & Cool Down (4-6 min)


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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