Englishexpand_more

21DF: Dirty 30

by vargasj6

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Summary

  • event_availableMarch 2nd, 2020
  • schedule24 h
  • equalizer22 sets,  396 reps
  • fitness_center7100 lbs

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

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 30 lbs

Total: 1200 lbs

2. Renegade Row (21DF: Dirty 30)

  • Set 1: 12 x 25 lbs
  • Set 2: 12 x 25 lbs
  • Set 3: 12 x 25 lbs
  • Set 4: 12 x 25 lbs

Total: 1200 lbs

3. Sumo Row (21DF: Dirty 30)

  • Set 1: 24 x 15 lbs
  • Set 2: 24 x 15 lbs

Total: 720 lbs

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

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

Total: 800 lbs

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

  • Set 1: 20 x 12 lbs
  • Set 2: 20 x 12 lbs

Total: 480 lbs

6. Tricep Kickback (21DF: Dirty 30)

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

Total: 900 lbs

7. Side Bend (21DF: Dirty 30)

  • Set 1: 15 x 30 lbs
  • Set 2: 15 x 30 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 15 x 30 lbs

Total: 1800 lbs

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

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 0 lbs
  • Set 3: 15 x 0 lbs
  • Set 4: 15 x 0 lbs

Total: 0 lbs