Workout Anywhere – Boot Camp/ WA


Metabolic Circuit

As a team, complete 100 reps of the following exercises in order. Tag off when needed. Partner A does the working reps (the main exercises listed), and Partner B does the active rest drills until tagged off. If doing this workout solo, just perform 50 reps of each exercise and 20 of the active rest drills.

Main Exercises

Pull-Ups or Australian Pull-Ups

Wall-Balls (No medicine ball? Use a basketball or soccer ball)

100 Step Ups (Double Count)

Jump Squats or Squats


Mt. Climbers (200)

Active Rest Exercises: Jumping Jacks, Core Plank, Toe Touch Crunch, Wall-Sit, Supermans, Bicycle Crunch

Exercise Video Tutorials:


Perform one minute of the following:


-Toe Touch Crunch

-Supermans (slow pace)


Recovery: Stretch & Foam Roll

Stretch and foam roll for at least 8 minutes. Use the stretch playlist below:

Final Thought

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Your email address will not be published.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.