Englishexpand_more

21DF: Dirty Dozen

by vargasj6

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Summary

  • event_availableMarch 5th, 2020
  • schedule40 minutes
  • equalizer24 sets,  336 reps
  • fitness_center4988 lbs

1. Traveling Curtsy Squat (21DF: Dirty Dozen)

  • Set 1: 12 x 30 lbs
  • Set 2: 12 x 30 lbs

Total: 720 lbs

2. Lunge Row Crunch (21DF: Dirty Dozen)

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

Total: 600 lbs

3. Squat Press Sumo (21DF: Dirty Dozen)

  • Set 1: 8 x 20 lbs
  • Set 2: 8 x 20 lbs

Total: 320 lbs

4. Push-Up Side Plank (21DF: Dirty Dozen)

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

5. Side Lunge Squat (21DF: Dirty Dozen)

  • Set 1: 16 x 20 lbs
  • Set 2: 16 x 20 lbs

Total: 640 lbs

6. Z Push-Up (21DF: Dirty Dozen)

  • Set 1: 10 x 0 lbs
  • Set 2: 10 x 0 lbs

Total: 0 lbs

7. Front Angle Lunge Lift (21DF: Dirty Dozen)

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

Total: 600 lbs

8. Front Back Fly Lift (21DF: Dirty Dozen)

  • Set 1: 8 x 10 lbs
  • Set 2: 8 x 10 lbs

Total: 160 lbs

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

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

Total: 900 lbs

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

  • Set 1: 12 x 15 lbs
  • Set 2: 12 x 15 lbs

Total: 360 lbs

11. Punch Russian Twist (21DF: Dirty Dozen)

  • Set 1: 34 x 6 lbs
  • Set 2: 34 x 6 lbs

Total: 408 lbs

12. Seated Oblique Crunch (21DF: Dirty Dozen)

  • Set 1: 14 x 10 lbs
  • Set 2: 14 x 10 lbs

Total: 280 lbs