Good Monday Morning Team!

Workout Details:

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

2) Strength Phase (15 min): 4 sets of 12 w/ light to moderate weight (should feel hard to complete a set of 12, especially the last two)

3) Metabolic EMOM Circuit (For 10 minutes or 20 (A) complete the following exercises and reps every minute, on the minute. The remainder of the minute is for rest): 

  • 5 Wall Balls
  • 4 Burpees
  • 3 Jump Squats

4) Four Core (4 min): Four Core 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Don’t forget to post!

Great job today! 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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