Englishexpand_more

21DF: Dirty 30

by vargasj6

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Summary

  • event_availableSeptember 7th, 2023
  • schedule38 minutes
  • equalizer16 sets,  296 reps
  • fitness_center5760 lbs

1. Alt. Side Lunge (21DF: Dirty 30)

  • Set 1: 22 x 30 lbs
  • Set 2: 22 x 30 lbs

Total: 1320 lbs

2. Renegade Row L/R (21DF: Dirty 30)

  • Set 1: 15 x 20 lbs
  • Set 2: 15 x 20 lbs

Total: 600 lbs

3. Sumo Row (21DF: Dirty 30)

  • Set 1: 20 x 20 lbs
  • Set 2: 20 x 20 lbs

Total: 800 lbs

4. Chest Fly Raise (21DF: Dirty 30)

  • Set 1: 16 x 30 lbs
  • Set 2: 16 x 30 lbs

Total: 960 lbs

5. Squat Lat. Raise (21DF: Dirty 30)

  • Set 1: 20 x 10 lbs
  • Set 2: 20 x 10 lbs

Total: 400 lbs

6. Tricep Kickback (21DF: Dirty 30)

  • Set 1: 25 x 15 lbs
  • Set 2: 25 x 15 lbs

Total: 750 lbs

7. Side Bend L/R (21DF: Dirty 30)

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs

Total: 900 lbs

8. Side Plank Raise L/R (21DF: Dirty 30)

  • Set 1: 15 x 1 lbs
  • Set 2: 15 x 1 lbs

Total: 30 lbs