– CORE & GRIP –
4 sets:

15-20 Medball GHD Sit-ups *Suggest 20/14
:15-:30 sec L-Sit on Pull-up Bar

*Rest as needed here.

– WORKOUT OF THE DAY –
HYROX
For Time:

30 Cal Echo Bike
30 Wall Ball Shots @ 20/14
30 DB Farmer Lunges @ 50s/35s

20 Cal Echo Bike
20 Wall Ball Shots @ 20/14
20 DB Farmer Lunges @ 50s/35s

10 Cal Echo Bike
10 Wall Ball Shots @ 20/14
10 DB Farmer Lunges @ 50s/35s

*TC: 20:00
*Target = 15:00-17:30
*Lunges in place. 2 DBs at sides.
*F: Echo Bike Cals = 20/15/10