Good Monday Morning!

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer)

2) Strength Phase (15 min): 4 sets of 6 w/ heavier weight (practice good form and body control for each movement)

3) Metabolic Circuit ( 16 Min AMRAP): 

Complete as many rounds as possible of the following in 16 minutes:

  • 5 Scissor Hops (per leg)
  • 10 Pull-Ups or (Australian Pull-Ups)
  • 15 Jump Squats
  • 20 Sit-Ups or Crunches
  • 200 M Lap or Run (if advanced, see exercise below)
  • [BONUS for Advanced] 1 Plate Push, or 1 40M Sprint

Your score is how many rounds completed in 16 minutes.

4) Four Core (4 min): Four Core and then max effort plank

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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