Daily RAW: Week #4, JSI Workout #1, FitRanX WOD

Greetings RAW Warriors,

We're in the final week of the JSI 5,000 Swings Challenge, with Workout #1 given today, aiming for 400 swings.

JSI Swings Challenge: 400 Swings

20 swings/minute for first 5 minutes
40 swings/2 minutes for next 10 minutes
20 swings/minute for last 5 minutes

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FitRanX WOD:

Level 0-3

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

1. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Wall Jumps x8
5. Plank x8
6. Total Body Extension 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 Bridge x8
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squat x4 on each side
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side

Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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That's about all there is for today.  Get out & Run or Ride Your Bike soon, summer is running out of days! :)

If you need some gear, find some at the RABC Store, at http://astore.amazon.com/ratallbarclu-20

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