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2017 Rock Hard Challenge: Part 1

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Routine

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Full Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

RHC 2017 Overhead Press

Equipment
Sets
3
Reps
5
Rest
60 sec
Exercise 2 of 5

RHC 2017 Step Up

Equipment
Sets
2
Reps
10-15*
Rest
60 sec
*Perform 12-15 reps the 1st set and 10-12 the 2nd.
Exercise 3 of 5

RHC 2017 Incline DB Bench Press

Equipment
Sets
2
Reps
10-15*
Rest
60 sec
*Perform 12-15 reps the 1st set and 10-12 the 2nd.
Exercise 4 of 5

RHC 2017 One-arm DB Row

Equipment
Sets
2
Reps
10-15*
Rest
60 sec
*Perform 12-15 reps the 1st set and 10-12 the 2nd.
Exercise 5 of 5

RHC 2017 Prowler Drag

Equipment
Sets
1
Reps
15 min*
Rest
60 sec
*This is equivalent to steady-state cardio, so choose a moderate amount of weight and pull the prowler the length of the floor. Once you reach the end, push the prowler back, but do not stop. Continue until 15 minutes is up.
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