Englishexpand_more

21DF: Dirty Dozen

by vargasj6

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Summary

  • event_availableMay 8th, 2017
  • schedule1 h
  • equalizer24 sets,  300 reps
  • fitness_center4960 lbs

1. Traveling Curtsy Squat

  • Set 1: 12 x 25 lbs

Total: 300 lbs

2. Lunge Row Crunch

  • Set 1: 13 x 25 lbs

Total: 325 lbs

3. Traveling Curtsy Squat

  • Set 1: 12 x 25 lbs

Total: 300 lbs

4. Lunge Row Crunch

  • Set 1: 13 x 25 lbs

Total: 325 lbs

5. Squat Press Sumo

  • Set 1: 8 x 20 lbs

Total: 160 lbs

6. Push-Up Side Plank

  • Set 1: 12 x 0 lbs

Total: 0 lbs

7. Squat Press Sumo

  • Set 1: 8 x 20 lbs

Total: 160 lbs

8. Push-Up Side Plank

  • Set 1: 12 x 0 lbs

Total: 0 lbs

9. Side Lunge Squat

  • Set 1: 16 x 25 lbs

Total: 400 lbs

10. Z Push-Up

  • Set 1: 12 x 0 lbs

Total: 0 lbs

11. Side Lunge Squat

  • Set 1: 16 x 25 lbs

Total: 400 lbs

12. Z Push-Up

  • Set 1: 12 x 0 lbs

Total: 0 lbs

13. Front Angle Lunge Lift

  • Set 1: 12 x 25 lbs

Total: 300 lbs

14. Front Back Fly Lift

  • Set 1: 9 x 15 lbs

Total: 135 lbs

15. Front Angle Lunge Lift

  • Set 1: 12 x 25 lbs

Total: 300 lbs

16. Front Back Fly Lift

  • Set 1: 9 x 15 lbs

Total: 135 lbs

17. Kneeling Hip Thrust (on knees - w/folded yoga mat)

  • Set 1: 12 x 25 lbs

Total: 300 lbs

18. Bicep Hinge (on knees - w/folded yoga mat)

  • Set 1: 12 x 15 lbs

Total: 180 lbs

19. Kneeling Hip Thrust (on knees - w/folded yoga mat)

  • Set 1: 12 x 25 lbs

Total: 300 lbs

20. Bicep Hinge (on knees - w/folded yoga mat)

  • Set 1: 12 x 15 lbs

Total: 180 lbs

21. Punch Russian Twist

  • Set 1: 20 x 10 lbs

Total: 200 lbs

22. Seated Oblique Crunch

  • Set 1: 12 x 15 lbs

Total: 180 lbs

23. Punch Russian Twist

  • Set 1: 20 x 10 lbs

Total: 200 lbs

24. Seated Oblique Crunch

  • Set 1: 12 x 15 lbs

Total: 180 lbs