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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
5
Rest
60 sec
Exercise 2 of 5

RHC 2017 Dip

Equipment
Sets
1
Reps
50
Rest
60 sec
Exercise 3 of 5

RHC 2017 Weighted Back Raise

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. Hold weight behind your head.
Exercise 4 of 5

RHC 2017 Hanging Leg Raise

Equipment
Sets
1
Reps
50
Rest
60 sec
Exercise 5 of 5

RHC 2017 Battle Rope

Equipment
Sets
9
Reps
15/15*
Rest
60 sec
*15 sec on, 15 sec off. Cycle through slams, alternating slams, and waves.
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