– CORE –
Midline & Grip

3 sets:

100m KB Farmer Carry @ heavy
:40 sec Dead Bar Hang
20 GHDs or Plate Sit-ups

*move fast here.
*100m = door to left corner and back.
*15:00 min to complete.

– WORKOUT OF THE DAY –
HYROX 07.09

For Time:

200m KB Farmer Carry @ 70s/53s
1,000m Ski Erg
50 Cal C2 Bike Erg
100m KB Farmer Carry @ 70s/53s
500m Ski Erg
25 Cal C2 Bike Erg

*TC: 21:00
*200m = corner and back.