Workout Anywhere – Boot Camp/ WA

You’re worth it!

Warm-up

Weightlifting

Complete the front rack lunge and the following (3×10). Be sure to record the weight used for lunges:

– Defensive Slides

– Wall Sit + Bicep Curls

– Hamstring Curls

– Tricep Extensions

Front Rack Lunge (3×10)

Hold dumbbells or Kettlebells in the Front Rack position. (10 per leg)

Metcon

Fire Fit Friday Finisher (Time)

Complete 50 of the following main exercises. If you cannot complete 50 in a row, perform 20 reps from the Active Rest Bank (pick a different exercise every time rest is needed). Then proceed with the exercise. Must complete all the exercises in order.

– Sit to Stand (aka modified pistols)

– Hand Release Push-Ups

– Pull Ups

– Wall Balls

– Burpees

– Australian Pull-Ups

Active Rest Options: Bicycle Crunch, Jumping Jacks, Seal Jacks, Toe Touch Crunch, Hollow Rocks, Wall Sit, Core Plank, Russian Twists.

Recovery: Stretch & Foam Roll

Stretch and foam roll for at least ten munutes.

Final Thought

Have a great weekend team! Nice work today and don’t forget to try a new recipe from our site.


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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