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2017 Rock Hard Challenge: Part 2

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Routine

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Full Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 13

RHC 2017 Back Squat

Equipment
Sets
4
Reps
12
Rest
60 sec
Exercise 2 of 13

RHC 2017 Dip

Equipment
Sets
1
Reps
50
Rest
--
Exercise 3 of 13

RHC 2017 Pullup

Equipment
Sets
--
Reps
3*
Rest
60 sec
*Complete 3 reps every time you take a break from dips.
Exercise 4 of 13

RHC 2017 Back Raise

Equipment
Sets
1
Reps
80
Rest
--
Exercise 5 of 13

RHC 2017 Pullup

Equipment
Sets
--
Reps
3*
Rest
60 sec
*Complete 3 reps every time you take a break the back raise.
Exercise 6 of 13

RHC 2017 Hanging Leg Raise

Equipment
Sets
1
Reps
60
Rest
--
Exercise 7 of 13

RHC 2017 Band Pushdown

Equipment
Sets
1
Reps
20
Rest
60 sec
Exercise 8 of 13

RHC 2017 Battle Rope

Equipment
Sets
10
Reps
15/15*
Rest
60 sec
*15 sec on, 15 sec off. Alternate between slams, alternating slams, and waves.
Exercise 9 of 13

RHC 2017 TRX Pushup

Equipment
Sets
4
Reps
12
Rest
--
Do not rest between sets.
Exercise 10 of 13

RHC 2017 Kettlebell Swing

Equipment
Sets
4
Reps
12
Rest
--
Do not rest between sets.
Exercise 11 of 13

RHC 2017 TRX Row

Equipment
Sets
4
Reps
12
Rest
--
Do not rest between sets.
Exercise 12 of 13

RHC 2017 TRX Pike

Equipment
Sets
4
Reps
12
Rest
--
Do not rest between sets.
Exercise 13 of 13

RHC 2017 TRX Pendulum

Equipment
Sets
4
Reps
12
Rest
--
Do not rest between sets.
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