Hi Team,

New Wednesday Workout, past the strength portion.

1) Warm-Up

2) Strength (5×5 for bench or D.B. chest press, then 4×6 and heavier than last week for the rest. Check out the bonus exercises too)

  • Bench or DB Chest Press (5-10 pounds heavier than last week)
  • ATY
  • Archer Rows or DB Rows

Part 2

Optional bonus exercises (3×6 of D.B. chest press (if you did bench before), wall sit + lateral raise and shoulder shrugs).

3) Complete One Time Through 

  • .5 Mile or 5 Station Laps
  • 5 Plate Pushes
  • 50 Burpees
  • 50 Pull Ups
  • 50 Wall Balls
  • .5 Mile or 5 Station Laps

4) Four Core (4 min):

> Four Core<

5) Stretch & Cool Down (4 min):

Use the official RundleFit Stretch infographic two times through


Great job today!

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.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.