Good Workout Anywhere Wednesday! Check out today’s fitness challenge to see who can make it the furthest.

Workout Details:

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

2) Strength Phase (15 min): 3 sets of 8

DB Chest Press

ATY (5,5,5)

Australian Pull-Ups (pause for two seconds when pulling your chest to the bar)

Band Pull-Aparts

DB Rows

3) Death by Wall Balls + Burpees (20 Minute Time Cap)

Complete the exercises above in this order. Must complete each exercise to move on to the next round. Just rest?when you have time left over and wait for the next round.

  • Minute one, 1 burpee & 1 wall ball
  • Minute two, 2 burpees & 2 wall balls
  • Minute three, 3 burpees & 3 wall balls
  • And so on. Let’s see who can get the high score!

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!

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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