Good Monday Morning Team!

We hope you had a great week and are ready to make some gradual improvement over last week.

Workout Details:

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

2) Strength Phase (15 min): 4 sets of 5 w/ weight 5-10 pounds heavier than last week (should feel hard to complete a set of 5, especially the last two)

3) Metabolic Circuit

For 20 minutes, perform the reps below Every Minute, On the Minute (then rest the remainder of the minute) :

  • 6 Jump Squats
  • 4 Wall Balls
  • 2 Burpees

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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