MIDLINE
Core
3 sets:

21 Medball Sit-ups @ 20/14
42 Flutter Kicks *1,1,2,2 count
1:00 min Plank Hold

*Rest as needed here.

HYROX x DTSC
“a very uncomfortable effort”
AMRAP 21:

100' Sled Push @ 2-3 x 45s
500m Row Erg
150' Farmer Carry @ 2 x 70s/53s
1,000m Bike Erg
100' Burpee Broad Jumps 
500m Ski Erg

*Goal = keep machine work in around 1:50-2:30 consistently.
*Target = 2-3 rounds.
*100' = down and back.
*150' = 3 trips.