– UPPER & ABS –
Body Building + Core

21-15-9 of:

Empty Barbell Bicep Curls
GHDs
Banded Tricep Extensions @ light band
V-ups
DB Bicep Curls @ light

*Fast.

– HYROX x DTSC –
“Foundation”

AMRAP 20:

400m Run
100’ Sandbag Lunges
800m Bike Erg
100m Farmer Carry @ heavy
400m Run
50’ Sled Push @ 2-3 x 45 lb plates

*goal = move the whole time @ aerobic pace.
*3 rounds +
*Start @ different stations for big groups.
*100m = left corner and back.
*100’ = down and back.
*50’ = one trip of sled push.