Hi Team,

Welcome back to another great Motivated Monday Workout. Today’s workout is a special blend of strength, conditioning and core, with some new

1) Warm-Up

Dynamic Warm-Up

2) Strength

Complete 5×5 reps for squats (first two sets are warm-up sets, starting with light weight. The last three are heavier and the same weight). 3×8 for the remaining three exercises.

3) 2, 4, 6, 8, 10, 12… (complete as many reps and rounds as possible in 20 minutes. First round is 2 reps of everything, then 4 and so on)

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 Jessica
Coach Jessica

Jessica & Justin 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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