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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
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.
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