MIDLINE
Core & Glutes
3 sets:

:30 sec Side Plank Hold *per side 
8 Heavy DB Goblet Squats @ build
16 Jumping Lunges *bodyweight
20 V-ups

*10-12 minutes to finish.

HYROX x DTSC
“a shaky sled”
For Time:

500m Run
50' Sled Push @ 4 x 45s / 3 x 45s
40 Wall Balls @ standard hyrox
30 Medball Walking Lunges 

500m Run 
50' Sled Push @ 4 x 45s / 3 x 45s
30 Wall Balls @ standard hyrox
20 Medball Walking Lunges 

500m Run 
50' Sled Push @ 4 x 45s / 3 x 45s
20 Wall Balls @ standard hyrox
10 Medball Walking Lunges 

*TC: 25:00
*Lunges @ same weight as wall balls.