2017 Rock Hard Challenge: Part 1

Exercise 1 of 6

RHC 2017 Deadlift

Equipment

Sets

5

Reps

5

Rest

60 sec

Exercise 2 of 6

RHC 2017 Barbell Row

Equipment

Sets

4

Reps

6-15*

Rest

60 sec

*Perform 12-15 reps for the 1st set, 10-12 for the 2nd set, 8-10 for the 3rd set, and 6-8 for the 4th set.

Exercise 3 of 6

RHC 2017 Walking Lunge

Equipment

Sets

4

Reps

6-15*

Rest

60 sec

*Perform 12-15 reps for the 1st set, 10-12 for the 2nd set, 8-10 for the 3rd set, and 6-8 for the 4th set.

Exercise 4 of 6

RHC 2017 Weighted Pullup

Equipment

Sets

1

Reps

45

Rest

60 sec

If you can’t complete 10 body-weight pullups, don’t add weight.

Exercise 5 of 6

RHC 2017 Farmer’s Walk

Equipment

Sets

6

Reps

100 ft

Rest

60 sec

Exercise 6 of 6

RHC 2017 Leap Frog

Equipment

Sets

6

Reps

100 ft

Rest

60 sec