2017 Rock Hard Challenge: Part 1

Exercise 1 of 5

RHC 2017 Back Squat

Equipment

Sets

3

Reps

5

Rest

60 sec

Exercise 2 of 5

RHC 2017 Dip

Equipment

Sets

1

Reps

40

Rest

60 sec

Exercise 3 of 5

RHC 2017 Back Raise

Equipment

Sets

3

Reps

8-15*

Rest

60 sec

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

Exercise 4 of 5

RHC 2017 Plank

Equipment

Sets

4

Reps

10 sec

Rest

60 sec

Exercise 5 of 5

RHC 2017 Battle Rope

Equipment

Sets

1

Reps

5 min

Rest

60 sec

Cycle through various motions.