Daily RAW: 8/7/13 - FitRanX, Bike & KB's

Greetings RAW Warriors,

Today brings you another FitRanX routine from HQ and my own workout today.

------------
FitRanX WOD:

ALL Levels

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

1. Knuckle Draggers x8
2. Side Plank w/ Pulse x4 on each side
3. Burpees x8
4. Jump Squats x8
5. Plank to Tricep Extension x8
6. Gator Crawls x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
-----------
Today's workout for me was a 6 mile ride on the hybrid bike, hitting the road (no gravel today) for 3 miles in 14 minutes out, 10 minutes back in. I hate the rides into the wind, going uphill most of the way, but the ride back in makes it all worth the effort to fly a bit.

I then hit the 35# kettlebell and did 200 swings completely, 10 per arm, switching arms that way.  This took 8 minutes, right in time with my 100/every 4 minutes pace I was at yesterday.

All in all it was a productive workout in not much time.  I really needed a bike ride today and the cleans helped finish it on a solid note.

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