Hi Team,

1) Warm-Up

2) Strength (5×5 for bench or D.B. chest press, then 4×8 for the rest. Check out the bonus exercises too)

  • Bench or DB Chest Press (5-10 pounds heavier than last week)
  • ATY
  • DB Rows (Renegade or from a bench)

Part 2

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

3) Complete One Time Through 

  • 5 Stairs (or 400M Run)
  • 10 Pull-Ups
  • 15 Slam Balls
  • 20 Burpee
  • 25 Wall Balls
  • 30 Thrusters (full squat, to overhead press like wall balls (but with dumbbells)
  • 25 Wall Balls
  • 20 Burpees
  • 15 Slam Balls
  • 10 Pull-Ups
  • 5 Stairs (or 400M Run)

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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