Hi Team,

Let’s put those legs to work! You got this team!

1) Warm-Up

Dynamic Warm-Up

2) Strength

High volume day. Complete 3×20 of each:

3) Complete As Many Rounds As Possible in 20 Minutes

  • 1 Plate Push (first and odd rounds)/ 1 Farmer Carry (second and even rounds)
  • Rocking Planks or Hollow Rocks x 20
  • Alternating Lunges
  • Push-Ups x 8
  • Run 400 M

4) Four Core 

Four Core Video

5) Stretch and Foam Roll (10 Minutes)

Stretch Playlist 

Great job today team! Keep up the great work this week!


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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