MIDLINE
Core
4 sets: 

:20 sec Hollow Hold
10 Plate Hollow Rocks 
:20 sec Side Plank *per side 
10 Weighted Plate V-ups 

*keep it fast.

HYROX x DTSC
“3 tough sets”
3 Rounds For Time:

400m Ski Erg
200' KB Farmer Carry @ 2 x 70s/53s
800m Run
50' Sled Push @ 4 x 45s

*TC: 23:00 
*200' = four lengths
*50' = one length / short and heavy.