Daily RAW: 7/4/13, Week 1 - WO #2, FitRanx, OFP

Greetings RAW Warriors,

Here's Workout #2 for Week 1 of Phase 3.0. Too many numbers there, but let's get going to boost up some numbers in the end:

Week 1, Workout #2

3x10 series

Deadlifts: 3 x 10
Bench Press: 3 x 10

Bent Over Rows: 3 x 10
 Windmills: 3 x 5 per side

4 Minute Warning: 20/10 x 2 each exercise
 Mountain Climbers
BW Squats
 Alternating Lunges
Total Body Extensions
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FitRanX BW Workout of the Day:

The "Wednesday Warrior Workout" from FitRanX HQ -

ALL Levels

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

1. Side to Side Jump x8
2. Single Leg Burpee x8
3. Run in Place x8
4. Mountain Climbers x8
5. Gator Crawls x8
6. Suicide Sprints x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Last night, I upgraded one of my sites, which I first started to sell a few of my Kindle guides about 16 months ago.  Its still up & running but I had my older covers put on there, before I was able to create some new ones via Amazon's self-publishing tools. 

That site is called OccupyFirstPlace.com and its been revamped now with new covers and a slightly new look to it.

Check it out here: http://occupyfirstplace.com

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HAPPY 4th of July!  Go out and celebrate your freedom!

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