The Workout:
- Ski Erg x 10 cals
- Wallballs x 10 reps
- Assault Bike x 10 cals
- Suitcase Carry x 1 rep (each arm)
- Handstand walk x 1 rep
- Suitcase Carry x 1 rep (each arm)
- Wallwalks x 1 rep
- Run x 1 rep
Instructions, weight & equipment standards:
3 rounds:
- Add 10 cals or reps per round to exercises 1-3.
- Add 1 rep every round to exercises 4-8.
- Ski Erg (Damper 7)
- Wallballs x M: (20/14) P: (18/12) MC: (14/10)*
- Suitcase Carry x M: (50/40) P: (45/35) MC: (40/30)*
- Suitcase Carry, Handstand walk x 1 rep = 10yds
- Run x 1 rep = 400m (440yds)
*M = Máquina P = Prototype MC = MicroChip