Daily RAW:7/19/13 - JSI Wk 3, Wo 3, FitRanX

Greetings RAW Warriors,

Today's JSI 5,000 Swings Challenge workout of the week is #3 for Week 3, aiming for 350 swings in this workout.

First 100:  20/minute for 5 minutes
Next 120: 40/2 minutes for 6 minutes
Finisher: Get 130 in total, aiming for all 130 at once, alternating every 10 swings per hand, and using your final 10 to do 5 per side.

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Here's the FitRanX BW Workout of the Day from HQ:

Level 0-3
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30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8

Level 4-6

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

1. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Look for a Clean & Press Challenge you can do right along with me in the coming weeks.  The more I think about this one, the more I want to do it in August.  Not sure on a number for the month, but its going to be a good one.

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