– MIDLINE –
Core
4 sets:

15 Medball Sit-ups
20 Medball Russian Twists *total reps
15 Hollow Rocks
30 Flutter Kicks *total reps

*Rest as needed here.
– HYROX x DTSC –
“high cadence intervals”
Every 9:00 x 3 sets:

1,000m Run 
100m Farmer Carry @ 2 x 70s/53s
100’ Burpee Broad Jumps
Max UB Wall Balls @ 20/14

*Rest in time remaining. Once wall ball is dropped, interval ends.
*Reduce running distance to finish the interval inside the window.
*Score = wall balls completed.
*100m = left corner and back inside.

F: 2,000m Bike Erg