Hi Team,

After warming-up, complete Wednesday’s Strength section and the following Workout Anywhere components today’s lesson.

Strength (5×5 for bench or D.B. chest press, then 4×8 for the rest)

20-30 min metabolic circuit:

14, 12, 10, 9, 8, 7…. (go to zero for time)


Walking Lunges (per leg)


Australian Pull-Ups

Jumping Jacks

Defensive Slide

Mt. Climbers


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.

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