Deutschexpand_more

Jo 158

nach kirstydemariveles

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  • event_availableNovember 26th, 2021
  • schedule1 h
  • equalizer32 sets,  226 reps
  • fitness_centerNaN lbs

1. Dynamic stretches and cat

  • Set 1: 1 x undefined lbs

Total: NaN lbs

2. 30 sec 2 knees to elbow to T roll / dynamic knee to elbow / arm walkouts / rope climbers

  • Set 1: 1 x 0 lbs
  • Set 2: 1 x 0 lbs

Total: 0 lbs

3. A1. 2 phase squat

  • Set 1: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

4. A2. Single alternate row

  • Set 1: 16 x 15.43 lbs
  • Set 2: 16 x 15.43 lbs

Total: 493.84 lbs

5. 30 sec jacks

  • Set 1: 1 x undefined lbs
  • Set 2: 1 x undefined lbs

Total: NaN lbs

6. B1. A press to fly

  • Set 1: 12 x 8.82 lbs
  • Set 2: 12 x 8.82 lbs

Total: 211.64 lbs

7. B2. Single leg glute bridge 2 pulses - each side

  • Set 1: 8 x 0 lbs
  • Set 2: 8 x 0 lbs

Total: 0 lbs

8. 30 sec 3 pulse squat jump in and out

  • Set 1: 1 x undefined lbs
  • Set 2: 1 x undefined lbs

Total: NaN lbs

9. C. Lunge and step to bicep curl and shoulder press then 16 pulses

  • Set 1: 8 x 1 lbs

Total: 8 lbs

10. C2. Band walk

  • Set 1: 20 x undefined lbs

Total: NaN lbs

11. C3. Side lying v upper leg lifts then circles (4 ey)

  • Set 1: 16 x undefined lbs

Total: NaN lbs

12. C4. Bird dog with band on the diagonal (8 each side)

  • Set 1: 8 x 0 lbs

Total: 0 lbs

13. 30 sec spotty dogs

  • Set 1: 1 x undefined lbs

Total: NaN lbs

14. D1. bicep curl

  • Set 1: 8 x 15.43 lbs
  • Set 2: 8 x 15.43 lbs

Total: 246.92 lbs

15. D2. Tricep dips

  • Set 1: 12 x undefined lbs
  • Set 2: 12 x undefined lbs

Total: NaN lbs

16. D3. Mac raise

  • Set 1: 12 x 2.5 lbs
  • Set 2: 12 x 2.5 lbs

Total: 60 lbs

17. 30 sec burpees

  • Set 1: 1 x undefined lbs
  • Set 2: 1 x undefined lbs

Total: NaN lbs

18. E1. Plank shoulder taps to side plank

  • Set 1: 1 x undefined lbs

Total: NaN lbs

19. E2. Alternate leg extensions with crunch

  • Set 1: 1 x undefined lbs

Total: NaN lbs

20. E3. Wood chop with band

  • Set 1: 1 x undefined lbs

Total: NaN lbs

21. 30 sec shadow boxing

  • Set 1: 1 x undefined lbs

Total: NaN lbs