Hi Team,

Good Monday morning Team! Today’s workout is a special blend of strength, conditioning and core. You’re welcome and worth it!

1) Warm-Up

Dynamic Warm-Up

2) Strength

Adding one more exercise this week, to the 30 ON, 30 OFF format. Complete 30 seconds on, and 30 seconds off of rest for 4 rounds (do as many GREAT reps as possible in 30 seconds, then rest and prepare for the next exercise)

3) Full Body Metabolic Circuit 4×12 (3 rounds for beginners)

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 Jessica
Coach Jessica

Jessica & Justin 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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