Good Monday Morning Team!

Today’s workout will scare the calories right out of you! ๐Ÿ˜‰

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): 3 sets of 5?(heavier than last week)?

  1. Goblet Squats?or Back Squats (1-2 warm up sets)
  2. Monster Walks?(3×6 use a stronger band or go slower then last week)
  3. Exercise Ball Hamstring Curls?(3×6 try some singles)
  4. Exercise Ball Hip Bridge (3×6)

3) Metabolic Circuit ( 16?Min AMRAP):?

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

Your score is?how many rounds completed in 16 minutes.

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 in the fit tracking app!

RundleFit iOS

RundleFit Android


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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