MIDLINE
Core
3 sets:

10 Plank DB Rows *total reps
20 DB Sit-ups 
10 Plank DB Pull Throughs *total reps
:20 sec Flutter Kicks 

*10:00 to finish.

HYROX x DTSC
“Lower Endurance 2.0”
2 sets: 

800m Run
150' Sled Push @ 4 x 45s / 3 x 45s
400m Run
50 Wall Balls

*Rest 2:00 in between sets.
*150' = 3 lengths of sled today.
*TC: 25:00 including rest.
*Score = total time it takes including rest periods.
*Choose a WB weight you can do 50 in no more than 3 sets.