Daily RAW: 5/31 & TA Update

Greetings RAW Warriors,

Today's Daily RAW is another FitRanx routine for you, plus another update on Track Attacks.

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FitRanX BW Workout of the Day:

WARRIOR WORKOUT

ALL LEVELS

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

1. Jumping Lunges x8
2. Plank - Reach & Touch x8
3. Side Step Duck Under x8
4. Spiderman Push-Ups x8
5. Kneeling Heel Touches x8
6. Seal Jacks x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Bonus Routine:

Here's a sneak peek from my "Track Attacks" guide that is soon to come out for Kindles.

100M Enders:

4, 100M efforts @ a 400m speed or faster
Work/Rest Ratio between sets is 1:2.
If you get your 100M effort in under 20 seconds, rest 40 seconds, then do your next one.  A simple way to do this is to run 100M at 20 seconds or less, at the top of each minute.

In Track Attacks, I go through specifically for how fast you should be going and how far you should ideally run with these 'extra efforts' called 'Enders'.

I've used these Enders in the past with athletes plus myself, as a great way to finish off the workout on a fast note.

Let's face it: even when you're tired, you still want to see how much speed you have left in you.

Enders are a perfect solution for seeing where your strengths & weaknesses are at in race-pace speeds.

Keep an eye out soon for "Track Attacks!"

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