Daily RAW: 4/30/13

Greetings RAW Warriors,

Today's Daily RAW is an interval day.  The FitRanx routines fit right into that mold.

FitRanX BW Workout of the Day:

 Level 0-2

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

1. Body Weight Row x8
2. Crunch w/ Feet Elevated x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Leg Lifts x8
6. Squat Thrust x8

Level 3-5

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

1. Spiderman Push-Ups x8
2. Inchworm x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Squat Thrust x8

Here is another one: BKB style - bands, kettlebells, and bodyweight.
Tabata style 20-10 fashion

1. Band Presses x 2
2. Kettlebell Swings x 2
3. BW Squats x 2

Rest 30 seconds

4. Band Pulls x 2
5. Kettlebell Swings x 2
6. BW Lunges x 2

Rest 30 seconds

7. Band Twists x 2
8. Kettlebell Swings x 2
9. Spiderman Climbs x 2

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