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2017 Rock Hard Challenge: Part 2

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Routine

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Exercise
Equipment
Sets
Reps
Rest
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.
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