Claudine showing that sled who’s the boss.
Mobility: Ankle Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep max bench press.
Workout: “The Three Amigos” (Part II)
Teams of 3 people. Divide work as desired, but the movements must be performed in the order listed.
12 ‘cycles’ – 7 squat cleans (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs) AND then – 20′ low handle sled push, 20′ high handle sled push x 3 round trips (Advanced: +140lbs, Intermediate*: 90lbs, Novice: 0lbs).
(each member must complete one whole ‘cycle’, no trading off with the rest of your team until your ‘rep’ is done)
100 hip extensions
100 ball slams
800m run with a single sandbag –shared with partners- (Advanced: 80lbs, Intermediate*: 60lbs, Novice: 45lbs)
Scaling Guide: 15 – 25 mintues
Compare To: 2013 – 07 – 29
(The ‘Original Amigos’ was identical except it was one 90/90′ sled push per cycle instead of 3 round trips of 20/20′)