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Englishexpand_more

21DF: Dirty 30

by vargasj6

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Summary

  • event_availableMarch 17th, 2016
  • schedule34 minutes
  • equalizer22 sets,  392 reps
  • fitness_center4420 lbs

1. Alt. Side Lunge

  • Set 1: 20 x 0 lbs

Total: 0 lbs

2. Renegade Row-

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

Total: 900 lbs

3. Alt. Side Lunge

  • Set 1: 20 x 0 lbs

Total: 0 lbs

4. Renegade Row-

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

Total: 900 lbs

5. Sumo Row

  • Set 1: 20 x 20 lbs

Total: 400 lbs

6. Chest Fly Raise

  • Set 1: 20 x 30 lbs

Total: 600 lbs

7. Sumo Row

  • Set 1: 20 x 0 lbs

Total: 0 lbs

8. Chest Fly Raise

  • Set 1: 20 x 0 lbs

Total: 0 lbs

9. Squat Lat. Raise

  • Set 1: 22 x 0 lbs

Total: 0 lbs

10. Tricep Kickback

  • Set 1: 24 x 15 lbs

Total: 360 lbs

11. Squat Lat. Raise

  • Set 1: 22 x 0 lbs

Total: 0 lbs

12. Tricep Kickback

  • Set 1: 24 x 15 lbs

Total: 360 lbs

13. Side Bend

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 30 lbs

Total: 450 lbs

14. Side Plank Raise

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

Total: 0 lbs

15. Side Bend

  • Set 1: 15 x 0 lbs
  • Set 2: 15 x 30 lbs

Total: 450 lbs

16. Side Plank Raise

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

Total: 0 lbs