– MIDLINE –
Core
3 sets:

25 Flutter Kicks *1,1,2,2 count
:20 sec Side Plank *per side
15 V-ups
10 Leg Raises Over Medball

*Rest as needed here.

– HYROX x DTSC –
“settle in”
AMRAP 22:

500m Run
100' Sled Pull @ 2-3 x 45s
1,000m Row / 1,000m Ski Erg
100' Sled Push @ 2-3 x 45s 
500m Run

*Goal = keep machine work in around 3:40-5:00 consistently.
*Alternating rounds on row erg & ski erg.
*Target = 1.5-2 rounds.