MIDLINE
Core
4 sets:

15 Hanging Strict, Knee Raises 
12 V-ups
:40 sec Tall Plank Hold

*Rest as needed here.

HYROX x DTSC
“A mini”
8 Rounds For Time:

500m Run
“X”

RD 1 & 5: 100’ Sled Push @ 4 x 45s
RD 2 & 6: 100’ Sandbag Lunges @ light bag
RD 3 & 7: 100’ Burpee Broad Jumps 
RD 4 & 8: 200’ Farmer Carry @ 2 x 70s/53s

*TC: 30:00
*Majority of the time will be spent running.
F: Alternate run & bike x 1000m