– GRUNT WORK –
Core / Push / Carry
For quality;

15 GHDs
100’ DB Front Rack Carry @ as heavy as possible 
10-15 V-ups
:30 sec Dead Bar Hang

*12:00 min to complete.
*Take your time and do this for quality / strength.
– HYROX x DTSC –
“Run.Carry.Walk”
For Time: 

800m Run
100m KB Farmer Carry @ 70s/50s 
50' Sandbag Walking Lunges @ light bag

600m Run
100m KB Farmer Carry @ 70s/50s
50' Sandbag Walking Lunges @ light bag 

400m Run
100m KB Farmer Carry @ 70s/50s 
50' Sandbag Walking Lunges @ light bag

200m Run
100m KB Farmer Carry @ 70s/50s 
50' Sandbag Walking Lunges @ light bag

*TC: 20:00
*100m = left corner and back.
*50’ = one length.