– GRUNT WORK –
Core / Push / Carry
3 sets for quality:

35 Flutter Kicks *total reps
50m DB Farmer Carry @ as heavy as possible *right corner and back
35 AbMat Sit-ups
50 Russian Twists *total reps

*15:00 min to complete.
*Take your time and do this for quality / strength. Take turns here.
– HYROX x DTSC –
“Mini HYROX Race”
7 Rounds For Time: 

400m Run 
“X Station”

*TC: 30:00
-Round 1: 500m Ski Erg
-Round 2: 150’ Sled Push @ 2 x 45
-Round 3: 150’ Sled Pull @ 2 x 45
-Round 4: 200’ Burpee Broad Jumps 
-Round 5: 500m Row
-Round 6: 200m KB Farmer Carry @ 2 x 70s/53s
-Round 7: 300’ Sandbag Lunges 

*200m = GNC & back.
*150’ = 3 full trips on turf.
*200’ = 4 trips on floor space.
*300’ = 6 trips on floor space.