MIDLINE

Core
1 big set:

30 Weighted V-ups @ with a plate
1:00 min Side Plank *per side 
40 Weighted Hollow Rocks @ with a plate
1:30 Low Plank Hold
50 Weighted Flutter Kicks *1,1,2,2 count

*fast here. 
*10:00 to finish.

HYROX x DTSC
“Run.Ski.Row”
For Time:

1,000m Run
50' Sled Push @ 4 x 45s
1,000m Meter Ski Erg
50' Sled Push @ 4 x 45s
1,000m Meter Row 
50' Sled Push @ 4 x 45s
1,000m Run

*TC: 25:00
*50' = one length, sled should be unbroken.

*Fitness: 2,000m Bike Erg or less running.