MIDLINE
Core
3 sets:

30 Anchored Sit-ups 
20 Hollow Rocks
1:00 min Low Plank Hold 

*10:00 to finish.

HYROX x DTSC
“Slay”
8 Rounds For Time:

400m Run 
20 Wall Ball Shots / 50' Sled Push @ heavy
50' Burpee Broad Jumps 

*TC: 30:00 
*rounds 1,3,5,7 = wall balls
*rounds 2,4,6,8 = sled push
*pick a wall ball weight you can do UNBROKEN every round.