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The 2018 Rock Hard Challenge: Part 2

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Routine

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Rotation

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

RHC18 Woodchopper

Equipment
Sets
3
Reps
10 per side*
Rest
--
*low to high
Exercise 2 of 9

RHC18 Laying Dumbbell Pullover

Equipment
Sets
3
Reps
10*
Rest
--
*Partial + Full
Exercise 3 of 9

RHC18 Russian Twist

Equipment
Sets
3
Reps
20 per side
Rest
--
Hold medicine ball, dumbbell or weight plate
Exercise 4 of 9

RHC18 Dumbbell Upright Row

Equipment
Sets
3
Reps
10
Rest
--
Exercise 5 of 9

RHC18 Kneeling Rotating Press

Equipment
Sets
3
Reps
10 per arm
Rest
--
Exercise 6 of 9

RHC18 TRX Row

Equipment
Sets
3
Reps
10
Rest
--
Exercise 7 of 9

RHC18 Side Plank Hip Dips

Equipment
Sets
3
Reps
25 per side
Rest
--
Exercise 8 of 9

RHC18 Plank with Hip Rotation

Equipment
Sets
3
Reps
15 per side
Rest
--
Exercise 9 of 9

RHC18 Sprints

Equipment
Sets
15
Reps
15 sec
Rest
45 sec
Can be performed on treadmill
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