Rock Hard Challenge!!

Circuit 1

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit.

Exercise	Reps
Front Squat	8
Single-Arm Dumbbell Shoulder Press (each)	10
Dumbbell Biceps Curl*	10
Weighted Jackknife**	20

*Use three-second negatives; take only one second to lift the weight.
**Hold a 25-pound plate.