2017 Rock Hard Challenge: Part 2

Exercise 1 of 8

RHC 2017 Deadlift

Equipment

Sets

4

Reps

4

Rest

60 sec

Exercise 2 of 8

RHC 2017 Barbell Row

Equipment

Sets

3

Reps

8-15*

Rest

--

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

Exercise 3 of 8

RHC 2017 Hammer Curl

Equipment

Sets

3

Reps

8

Rest

60 sec

Exercise 4 of 8

RHC 2017 Walking Lunge

Equipment

Sets

3

Reps

8-15*

Rest

--

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

Exercise 5 of 8

RHC 2017 Hammer Curl

Equipment

Sets

3

Reps

8

Rest

60 sec

Exercise 6 of 8

RHC 2017 Towel Pullup

Equipment

Sets

--

Reps

35

Rest

as needed

Exercise 7 of 8

RHC 2017 Lateral Raise

Equipment

Sets

--

Reps

8*

Rest

60 sec

*Complete 8 reps every time you take a break from towel pullups.

Exercise 8 of 8

RHC 2017 Jump Rope

Equipment

Sets

4

Reps

2 min*

Rest

60 sec

*Alternate between 10 sec of hard skipping and 20 sec of slow skipping.