Daily RAW: RABC, FitRanX, LCC, BC

Greetings RAW Warriors,

Today's Rats Alley Workouts are from the RABC Manual, FitRanX, and a LLC workout, too.

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RABC - Week 4 - Day 2

Deadlifts: 5 x 3
Bench Press: 5 x 3

1-Arm Rows: 3 x 8 per side
All-Star Sit-Ups: 3 x 5 per side

2 Minute Warning: 20s work, 10s rest
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions

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FitRanX Workout of the Day, 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. Split Shuffle x 8
2. Frog Leap x 8
3. X-Body Mountain Climbers x 8
4. Seal Jacks x 8
5. Gator Crawls x 8
6. Run in Place w/ High Knees x 8

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

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It's another day in the LCC, and another 200 rep workout with the 35# kettlebell.  This is a pretty common routine to get through the challenge for me.  I'm now up to 3800 total, 4000 is easily within reach and 5000 is something to aim for by the end of the month.

5 reps per side & switching is just the right number, its not too few, and not too much, to keep going from side to side in this manner on the way to 150-200 reps.

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Have you checked out the Burpee Challenge workouts yet?

http://tinyurl.com/asapburpee
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak