Englishexpand_more

21DFX: Dirty 30 Extreme

by vargasj6

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Summary

  • event_availableFebruary 5th, 2016
  • schedule48 minutes
  • equalizer21 sets,  346 reps
  • fitness_center1925 lbs

1. Half Moon Curtsy (Left)

  • Set 1: 20 x 10 lbs

Total: 200 lbs

2. Half Moon Curtsy (Right)

  • Set 1: 20 x 10 lbs

Total: 200 lbs

3. Squat Press

  • Set 1: 20 x 0 lbs

Total: 0 lbs

4. Half Moon Curtsy (Left)

  • Set 1: 20 x 0 lbs

Total: 0 lbs

5. Half Moon Curtsy (Right)

  • Set 1: 20 x 10 lbs

Total: 200 lbs

6. Squat Press

  • Set 1: 20 x 10 lbs

Total: 200 lbs

7. Push-Up Renegade Row

  • Set 1: 18 x 0 lbs

Total: 0 lbs

8. Sword Pull Lunge (right leg / left arm)

  • Set 1: 20 x 0 lbs

Total: 0 lbs

9. Push-Up Renegade Row

  • Set 1: 18 x 0 lbs

Total: 0 lbs

10. Sword Pull Lunge (left leg / right arm)

  • Set 1: 20 x 12 lbs

Total: 240 lbs

11. Sword Pull Lunge (right leg / left arm)

  • Set 1: 20 x 12 lbs

Total: 240 lbs

12. Squat Row (Left)

  • Set 1: 15 x 0 lbs

Total: 0 lbs

13. Squat Row (Right)

  • Set 1: 15 x 0 lbs

Total: 0 lbs

14. Lunge Row Curl (Left)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

15. Lunge Row Curl (Right)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

16. Squat Row (Left)

  • Set 1: 15 x 0 lbs

Total: 0 lbs

17. Squat Row (Right)

  • Set 1: 15 x 0 lbs

Total: 0 lbs

18. Lunge Row Curl (Left)

  • Set 1: 10 x 0 lbs

Total: 0 lbs

19. Lunge Row Curl (Right)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

20. BONUS: Plank Crunch (Right Arm / Left Leg)

  • Set 1: 15 x 0 lbs

Total: 0 lbs

21. BONUS: Plank Crunch (Left Arm / Right Leg)

  • Set 1: 15 x 3 lbs

Total: 45 lbs