Daily RAW: Last Workout of JSI Swings Challenge, Impromptu FR WOD, Another Kindle Freebie Weekend

Greetings RAW Warriors,

Today's workout is the last one for the JSI Swings Challenge, aiming for 350 reps and getting a total of 5,000 done within the month.  All in all, its 12 workouts of Swings, just 3 per week over 4 weeks.

350 Reps:

50 Swings: get them in 15/15, 10/10 per arm, then when 3 minutes comes up on the clock, do...
100 Swings: for the next 5 minutes, aim for 100 swings in succession. When the 8 minute mark hits on the clock, do:
40 Swings every 2 minutes for the next 10 minutes
Finish with 20/minute for 5 minutes, obtaining your 350 reps in about 26 minutes total time.

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FitRanX Workouts: I haven't seen much from FitRanX HQ in the past couple days with WOD's, so I will offer the following to you, following the 20/10 x 4 format (2 minutes per exercise)

Bodyweight Squats
Push-Ups
Stationary Lunges (switch legs every 20/10 cycle)
Jumping Jacks
Mountain Climbers
Total Body Extensions

This circuit takes 12 minutes, perform it twice to get it to a 24 minute workout, or for the final circuit, spend 1 minute (20/10 x 2) for each exercise to make it an 18 minute routine.

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Kindle Guide Update: 

What can I say, the JSI Swings Challenge has been fantastic this month in helping sell more guides than even last month so far!  It was a record month in June, and for July, The "Just Swing It!" guide is almost reaching last month's overall sales total, BY ITSELF this month...which is mind-blowing. 

As a way to say a big "Thank You!" to you, I am having a "Super Sodas Summer Special" with my newest Kindle guide, "Super Sodas: An Unofficial SodaStream Sodas Guide"!

So, starting on FRIDAY and going through SUNDAY... you can get "Super Sodas" on your Kindle for free!

Check it out here, if you haven't already, and bookmark it for Friday to download right away:

http://tinyurl.com/supersodas

Making your own soda pop with SodaStream is great on many levels -
You save money versus buying the pre-packaged bottles & cans
You save on waste because you re-use the bottles you make it in
You have the freedom to create your own unique sodas from some of your favorite flavors!
Plus a whole lot more...

Bookmark this site right now and download it this weekend for some summertime reading, and maybe you'll even go out and get a SodaStream (or get one from the RABC Store online) and enjoy some ice cold, freshly made soda pop!

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