Good Monday Morning Team,

Welcome to your first Metcon week! This week, every workout will be a new metabolic circuit or HIIT styled workout for you to set a bench mark and issue a score. Just keep this in your notes, or add it to the comment below.

Start with our warm-up, and then get organized for the circuit and begin. Have a great week team! Keep up the strong work!

Dynamic Warm-Up

Go through our original warm-up:

Strength (no strength today. Just review these two exercises for the circuit)

Goblet Squats

Alternating Lunges (for advanced, hold weight like the goblet squat, when lunging)


50 Rep Chipper Challenge (perform all exercises in order. Beginners can perform 25)

Your score is your finishing time.


Off for today.

Recovery: Stretch & Foam Roll

Stretch and foam roll for 10 minutes. Use the exercise filter in the app for various”Recovery/Mobility/Flexibility” exercises. Or, go with your favorite moves.

Final Thought

Great job today! Stay tuned for tomorrow’s new Metcon challenge. 

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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