Daily RAW for 4/22 & FitRanX WOD

Greetings RAW Warriors,

It's time for another phase switch for the RABC plan for next week.  This next week will be 10-8-6-4 for the sets & reps.

Daily RAW for 4/22:

Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

Windmills: 3 x 3 per side (go slightly heavier than your 3x5 sets)

2 Minute Warning: 30 seconds each or 20 work/10 rest style
Bodyweight Squats
Push-Ups
Burpees
Total Body Extensions

Do a 2nd round in 20/10 fashion if you want a little more at the end of your workout.

FitRanX Bodyweight Workout of the Day:
ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups / on Knees If Need Be x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8

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