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2017 Rock Hard Challenge: Part 1

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Routine

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Exercise
Equipment
Sets
Reps
Rest
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
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