Daily RAW for 4/12/13

Greetings once again, RAW Warriors.. Instead of calling you just Lifters, I think Warriors is a bit more appropriate as I get into more of the FitRanX system.

Today's RABC workout is optional, as all Friday's are. 

Daily RAW: 4/12/13

Deadlifts: 3 x 5
Bench Press: 3 x 5

KB Swings: 3 to 5 sets, 40-60 seconds each

3MW: 30 sec each, or 20 work/10 rest style
Pushups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges

FitRanX BW - I don't have their daily posting yet, but here is an option for you: take the 3-Minute Warning exercises, and perform them in the 20/10 format for 6 rounds per exercise.
So, this workout could be modified in this order:

Burpees x 6
Planks x 6
Lunges x 6
Push-ups x 6
Mountain Climbers x 6
TBE's x 6

That's an 18 minute workout alone.

I'm getting more stuff ready for the FitRanX system to begin in June.  Making up posters, setting training arrangements up, etc.  This is really going to be a great program to put in place!

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