Perfect Dubs

Went to the 4:30 class.

Warm-up – 3 Rounds

• 10 PVC Pass Throughs
• 10 PVC OHS
• 20 Plyo Lunges

10:00 EMOM (alt)

• 5/5 Single Arm Front Squat (44# KB)
• 1:00 Plank

Conditioning

7 Rounds

• 30 Double Unders
• 10 Toes to Rings
• 10 Push-ups
• 10 Wall Balls (20#, 10′)

Went unbroken on everything, even the dubs. Somehow I got an actual knot in my rope in the middle of the workout. If not for that knot I would have broken 12 minutes, but finished in 12:02.

I did a 1,500 meter row before leaving in an easy 5:57.