21DF: Dirty Dozen

by vargasj6

Settings

lbskgs

Summary

March 24th, 2020
44 minutes
24 sets, 316 reps
4860 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: 12 x 0 lbs
Set 2: 12 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: 20 x 6 lbs
Set 2: 20 x 6 lbs

Total: 240 lbs

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

Set 1: 16 x 10 lbs
Set 2: 16 x 10 lbs

Total: 320 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined