– MIDLINE –
Crunch & Holds

Every 2:00 x 5 sets:

15 Hanging Knee Raises, Strict
:30 sec Extended Plank Hold
15 DB Sit-ups

*all for quality.
*goal = finish in about 1:15-1:35

– HYROX x DTSC –
“Wobbly & Grippy”

AMRAP 10:

18/15 Cal Bike Erg
100’ Sandbag Lunges @ light bags

*Rest 2:00*

AMRAP 10:

18/15 Cal Row
200’ KB Farmer Carry @ heavy kbs

*Goal = 4 rounds per AMRAP.
*Bike & Row should take 1:00 min at most each time.
*Farmer Carry = 4 trips.
*Lunges = 2 trips.