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21DFX: Dirty 30 Extreme

by vargasj6

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Summary

  • event_availableJanuary 26th, 2016
  • schedule1 h
  • equalizer22 sets,  364 reps
  • fitness_center4780 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 10 lbs

Total: 200 lbs

4. Half Moon Curtsy (Left)

  • Set 1: 20 x 10 lbs

Total: 200 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: 16 x 30 lbs

Total: 480 lbs

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

  • Set 1: 20 x 12 lbs

Total: 240 lbs

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

  • Set 1: 20 x 12 lbs

Total: 240 lbs

10. Push-Up Renegade Row

  • Set 1: 18 x 30 lbs

Total: 540 lbs

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

  • Set 1: 20 x 12 lbs

Total: 240 lbs

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

  • Set 1: 20 x 12 lbs

Total: 240 lbs

13. Squat Row (Left)

  • Set 1: 15 x 12 lbs

Total: 180 lbs

14. Squat Row (Right)

  • Set 1: 15 x 12 lbs

Total: 180 lbs

15. Lunge Row Curl (Left)

  • Set 1: 10 x 15 lbs

Total: 150 lbs

16. Lunge Row Curl (Right)

  • Set 1: 10 x 15 lbs

Total: 150 lbs

17. Squat Row (Left)

  • Set 1: 15 x 15 lbs

Total: 225 lbs

18. Squat Row (Right)

  • Set 1: 15 x 15 lbs

Total: 225 lbs

19. Lunge Row Curl (Left)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

20. Lunge Row Curl (Right)

  • Set 1: 10 x 20 lbs

Total: 200 lbs

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

  • Set 1: 15 x 3 lbs

Total: 45 lbs

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

  • Set 1: 15 x 3 lbs

Total: 45 lbs