Hi Team.

How was your St. Patty’s Day / March Madness weekend?

Workout Details:

1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<<

2) Strength Phase (15 min): 

Strength HIIT Circuit (3 rounds (if two feels like too much, stop there) of 30 seconds on (as many quality reps as possible), 30 seconds off (switch exercises at this time)):

3) Metabolic Circuit (20 min): 

20 Minute AMRAP (as many round as possible) of:

5 pull-ups

10 push-ups

15 squats (bodyweight)

20 crunches or sit-ups

25 Burpees (or Mt. Climbers per leg)

1 Plate Push

Your score is how many rounds you can make it through in 20 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!


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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