FRIDAY 151023


On a 35-minute clock with a partner:
Complete As Many Rounds As Possible in 30 minutes of:
30 Double-Unders
15 Pull-ups
15 Push-ups
100-Meter Sprint

Then, 5 minutes to find a 1-rep-max partner Deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. Current team total to beat is Coach and Cobbie with 17 full rounds, 15 Pull-ups, and a 510lb. Team Deadlift. Todays workout is open and free to all Public Safety in Santa Cruz not currently enrolled in our gym.


Sgt. Scott “Scooter” Lunger – Hayward Police Departent


Coaches Corner with Greg Amundson

Mind – Body – Spirit in Athletics and Coaching – PodCast Interview with Greg Amundson


Last month, Greg Amundson was featured on the PodCast “Two Brain Coaching” The complete interview is now available on iTunes, Stitcher and direct download.


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