{"id":10352,"date":"2019-07-02T23:27:15","date_gmt":"2019-07-03T03:27:15","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=10352"},"modified":"2019-07-03T07:10:58","modified_gmt":"2019-07-03T11:10:58","slug":"cotd-7-3-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-7-3-19-c009\/","title":{"rendered":"COTD – 7\/3\/19 – C009"},"content":{"rendered":"
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    0-5<\/span> :WARMUP<\/span>
    \nIT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
    \nIF YOU ARE LATE YOU RISK INJURY.
    \n<\/span><\/em>
    \n<\/b>10-20 THORACIC OPENING ON FOAM ROLLER
    \n:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH
    \n5-10 ROLL OVER TO V-SIT
    \n10-20 BAND LATERAL HAND WALK
    \n10-20 BAND LATERAL\/MONSTER WALK
    \n5-10 COSAK LUNGE
    \n<\/i><\/h1>\n<\/li>\n<\/ol>\n
    \n

     5-15: SAQP<\/span><\/b><\/span><\/h1>\n

    1 L\/R Single Leg Hops with Balance Pad Hops
    \n15 Band Lat Pulldowns<\/h1>\n

    or<\/h1>\n

    DIY: Barbell Speed Work
    \nRoughly 50% of your 1RM<\/em>
    \n9×5 Bench Press
    \n9×3 Box Squat
    \n7×2 Deadlift<\/h1>\n
    \n

    15 – 35: COTD<\/span>
    \n<\/span>
    \nAMRAP 15-20
    \n<\/span>Run Around Shopping Center THEN:\n<\/h1>

    (each time you finish 2 Rounds of the AMRAP Below, Roll a Dice. If you Roll a 1 or 6 you have a 300m Run!)<\/em><\/p>\n

    6 Step Ups<\/div>

    <strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_13855" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/ElI-ZQYuLDc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Step Ups<\/a> (12\/18\/24<\/span>)
    \nHeavy Bag Complex:
    \n(2x     Burpee<\/div>
    <strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_56315" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Burpee<\/a> Hop Over THEN 2 Rounds of 5x Donkey Kicks, 3 Pushup<\/div>
    <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_22447" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a>)
    \n<\/em>5 Medball Front Rack     Squats<\/div>
    <strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_40578" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a> (30\/40\/50<\/span>)(10\/20\/30<\/span>)\n<\/p>
    \n<\/div>\n<\/div>\n<\/div>\n
    \n
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    \n

    Not sure how to perform an exercise?
    \n    Check out our exercise database of 300+ exercises!
    \n<\/strong><\/a>    https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    0-5 :WARMUP IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY. 10-20 THORACIC OPENING ON<\/p>\n

    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9832,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139,41],"tags":[],"class_list":["post-10352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-139","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=10352"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10352\/revisions"}],"predecessor-version":[{"id":10362,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10352\/revisions\/10362"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9832"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=10352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=10352"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=10352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}