– GRUNT WORK –
Core / Push / Carry
4 sets for quality:

100’ Sled Push @ 3-4 x 45s
1:00 min Plank Hold 
100’ DB Farmer Carry @ as heavy as possible 
10-15 Strict Hanging Knee Raises 

*12:00 min to complete.
*Take your time and do this for quality / strength. Take turns here.

Rounds/Reps

– HYROX x DTSC –
“Going long today”
AMRAP 23:

400m Run
20 Wall Ball Shots @ 20/14
40/30 Cal Row
100’ KB Farmer Carry @ 70s/50s 

*Goal =  3.5-4.5 rounds
*100’ = down and back inside the gym.