Workout Anywhere – Boot Camp/ WA

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Warm-up

https://workoutanywhere.net/rundlefit-dynamic-warm-up/

Strength

Perform 30 Seconds ON, 30 Seconds OFF of:

-Goblet Squats or Back Squats (at 115 or 135 lbs)

-Monster Walks

-Suspension Trainer Hamstring Curls or Exercise Ball Hamstring Curls

For exercise demos, please use our tutorial page here: https://workoutanywhere.net/topics/exercise-board/

Motivated Monday Ladder: 10, 9, 8, 7, 6… 0 (AMRAP – Reps)

With a 20 minute time cap, go through as many rounds as possible (total reps completed is your score and can be added to the “Add Results” section of the app).
Start with 10 reps of all, then 9 and so forth of:

– Wall Balls

– Jumping Jacks

– Pull Ups

– Walking Lunges

– Slam Balls

(run 200M, then proceed to the next round)

Core

Perform one minute of the following:

-Plank

-Toe Touch Crunch

-Supermans (slow pace)

-Plank

Recovery: Stretch & Foam Roll

Stretch and foam roll for at least 8 minutes.

Final Thought

Great job this week Team!


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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