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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 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.
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