2017 Rock Hard Challenge: Part 1

Exercise 1 of 5

RHC 2017 Back Squat

Equipment

Sets

5

Reps

12

Rest

60 sec

Exercise 2 of 5

RHC 2017 Weighted Dip

Equipment

Sets

1

Reps

35

Rest

60 sec

Exercise 3 of 5

RHC 2017 Single-leg Back Raise

Equipment

Sets

1

Reps

30

Rest

60 sec

Exercise 4 of 5

RHC 2017 Plank

Equipment

Sets

5

Reps

10

Rest

60 sec

*Tense all your muscles, especially your glutes, driving your elbows into the floor. This should not be an easy 10 seconds.

Exercise 5 of 5

RHC 2017 Battle Rope

Equipment

Sets

12

Reps

15/15*

Rest

60 sec

*15 sec on, 15 sec off. Cycle through slams, alternating slams, and waves.