Hi Team,

We hope you’re having a wonderful Labor Day Weekend and we hope you’re ready to burn calories too! You know why… #WorthIt

1) Warm-Up

Dynamic Warm-Up

2) Strength

High volume day repeat, with a twist. Complete 3×20 of each:

3) Complete 1 Round for Time (time is your score)

Go through every thing one time through. Whenever reps cannot be completed consecutively, hold a core plank for 30 seconds. Then continue.

  • Run .5 mile
  • 50 Wall Balls
  • Run 400M
  • Walking Lunges 50
  • Run 400M
  • Goblet Squats 50
  • Run 400M
  • Jump Squats (for Advanced only)
  • Run.5 mile

4) Four Core 

Four Core Video

5) Stretch and Foam Roll (10 Minutes)

Stretch Playlist 

Great job today team! Keep up the great work this week!


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.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.