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. Check out the bonus exercises too)

Optional bonus exercises (3×8 of D.B. chest press (if you did bench before), wall sit + lateral raise and shoulder shrugs).

Complete 4×12 Rounds For Time (complete as many rounds and reps as possible w/ 20 reps per exercise):

Buy In: 5 Bay Laps or 400M (before starting the four rounds of the circuit below)

Buy Out (same as Buy In, but after the four rounds of the circuit)

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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