2019 Rock Hard Challenge: Part 1

Exercise 1 of 10

Hang Clean

Equipment

Barbell

Sets

3

Reps

6

Rest

20 sec.

Exercise 2 of 10

Wide-Grip Pullup

Equipment

Pullup Bar

Sets

3

Reps

8

Rest

20 sec.

Exercise 3 of 10

Dumbbell Straight-Leg Deadlift

Equipment

Dumbbells

Sets

3

Reps

10

Rest

20 sec.

Play How to

Add a shrug at the top of the deadlift.

Exercise 4 of 10

Rope Pushdown

Equipment

Cable Machine

Sets

3

Reps

12

Rest

3 min.

Exercise 5 of 10

Kettlebell Clean to Lunge

Equipment

Kettlebells

Sets

3

Reps

6 per leg

Rest

20 sec.

How to

Exercise 6 of 10

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

10/10*

Rest

20 sec.

Play How to

DROPSET: After your first 10 reps, drop the weight and perform 10 more reps.

Exercise 7 of 10

Back Hyperextension

Equipment

Sets

3

Reps

15

Rest

20 sec.

How to

Exercise 8 of 10

Weighted Bench Dip

Equipment

Sets

3

Reps

10

Rest

3 min.

How to

Exercise 9 of 10

Chinup

Equipment

Pullup Bar

Sets

5

Reps

10

Rest

--

Play How to

Exercise 10 of 10

Lying Dumbbell Skull Crusher

Equipment

Dumbbells

Sets

5

Reps

10

Rest

1 min.