Good Monday Morning Team!

Happy Fourth of July week. Be sure to take on today and especially Wednesday’s Fourth of July Workout. Each day’s workout can be found in the email in your inbox. Just one main email this week.

Happy Fourth!

Workout Details:

1) Dynamic Warm Up

2) Strength Circuit: 5×5 for squats (moderate weight) and 3×10 for the rest of the exercises

3) Complete 4 x 20 for Time:

  • Push Press
  • Wall Balls
  • Australian Pull-Ups
  • Walking Lunges
  • Kettlebell Swings or Goblet Squats
  • Run 200M
  • Repeat until all four rounds are complete

4) Four Core (5 min): Perform one minute of:

  • Hip Pulse
  • Hollow Rocks
  • Alt. Supermans
  • Rocking Plank
  • 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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