MIDLINE
Holds & Glutes
3 sets:

:20 sec Side Plank *per side 
4.4 KB Goblet Reverse Lunge @ heavy
:20 sec Jump Squats *bodyweight
4.4 KB Single Leg RDLs @ heavy 
:20 sec V-ups 

*11-12 minutes to finish.

HYROX x DTSC
“come out hot, finish out”
For Time:

500m Run 
30 Wall Balls @ heavy
100' KB Farmer Carry @ heavy 
30 Push-ups

500m Run 
20 Wall Balls @ heavy
150' KB Farmer Carry @ heavy
20 Push-ups

500m Run 
10 Wall Balls @ heavy
200' KB Farmer Carry @ heavy
10 Push-ups

*TC: 23:00 
*Push the wall ball weight today.
*100' = indoor carry today, down and back.