Good Monday morning Jeff & Mark!

Workout Details:

1) Warm Up: 

Run 12 minutes

Breeze Through the Dynamic Warm Up

2) Strength Circuit (3×8)



Hamstring Curls 

Bird Feeders

3) Metabolic Circuit (4×12)

Buy In (Finish 50 Burpees Before Completing 4×12 of the following)

Scissor Hops (6/per leg)

Run 200 (M)

Wall Sit (30 sec)

Run 200 (M)

Walking Lunges

Buy Out (After the 4×12, finish with 50 Box Jumps)


4) Four Core (4 min): Perform one minute of:

Toe Touch Crunch



Bicycle Crunch

5) Stretch & Cool Down (8 min):

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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