The Daily RAW's: 3/18 & 3/19/13

Greetings,
Here are today's and tomorrow's Daily RAW's.

3/18/13:

Deadlifts: 4x5
Bench Press: 4x5
Windmills: 3x5 per side

2 Minute Warning: 30s each
Push-Ups
BW Squats
Total Body Extensions
Burpees

3/19/13:

Interval Routine:

Kettlebell Swings - at the beginning of each minute, do 20 swings, then rest until the next minute arrives.  Try this for 10 minutes and up to 15 or 20 if you are capable of.  Try doing 10 swings per arm, then switch arms, to get your 20 reps in.

This is almost a 1:1 work/rest ratio on average, as you get 20 swings in about 33-35 seconds, and rest 25-27 seconds when you go at the top of each minute with your swings.

The RABC Manual is available here for your Kindle readers or apps: http://tinyurl.com/rkofp

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak