MIDLINE
Core
4 sets:

:20 sec Flutter Kicks 
:15 sec Hollow Hold
12 Hollow Rocks
9 V-ups

*10:00 to finish.

HYROX x DTSC
“2 is better than 1”
For Time:

100' Sled Push @ 4 x 45s / 3 x 45s
30-40 Push-ups
500m Row
100m Farmer Carry @ heavy

*Rest 1:00*

100m Farmer Carry @ heavy
500m Row
30-40 Push-ups
100' Sled Push @ 4 x 45s / 3 x 45s

*TC: 25:00 including rest.
*100m = left corner and back.
*100' = 2 trips of heavy sled.