– MIDLINE –
Core
4 sets:

:20 sec Flutter Kicks
:20 sec Russian Twists 
:30 sec L-Sit Hold on Pull-up Bar
:30 sec Side Plank *per side

*Rest as needed here.
– HYROX x DTSC –
“Bit of this, bit of that”
3 Rounds For Time:

1,000m Run 
50m Farmer Carry @ heavy 
500m Row / 500m Ski Erg / 1,000m Bike Erg
100' Sled Push / 100' Sandbag Lunges / 100' Burpee Broad Jumps 

*TC: 25:00 
*Round 1: Row & Sled Push
*Round 2: Ski Erg & Lunges
*Round 3: Bike Erg & Burpee Broad Jumps

*50m = right corner and back.
*100' = down and back inside the gym.