Daily RAW: 7/24/13 - JSI Swings Wk 4, Wo 2

Greetings RAW Warriors,

We're into Workout #2 of the JSI Swings Challenge for Week #4. Today's goal is 500. If you can't get 500, get 300 one day, 200 the next.

20/minute x 5 minutes
100 continuous, then rest the remaining time for the next 5 minutes
20/minute x 5 minutes
Another 100 continuous, resting again for the remaining time until 5 minutes is reached
Finish off with another 20/minute x 5 minutes

---------------

FitRanX Workout of the Day:

Body Weight WOD

Level 0-3

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

1. Diamond Push-Ups on Knees x 8
2. Crunches x 8
3. Split Shuffle x 8
4. Close Stance Squat x 8
5. Flutter Kicks x 8
6. Jumping Jacks x 8

Level 3-5

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

1. Diagonal Lunges x 8
2. Leg Thrust x 8
3. Run in Place x 8
4. Diamond Push-Ups x 8
5. Body Saw x 8
6. Gator Crawl x 8


Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------------
Summertime is a great time to enjoy a cold soda, in moderation of course.  A great way to have your pop in moderation is with the SodaStream.  Check out my newest Kindle guide on using the SodaStream and how it helps you cut back on soda intake (really, it can!) and reduce waste as well, not to mention saving a lot of money versus buying regular canned/bottled sodas.

Grab it here at http://tinyurl.com/rkofp

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