{"id":10841,"date":"2019-07-06T21:31:45","date_gmt":"2019-07-07T01:31:45","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=10841"},"modified":"2019-07-07T11:31:26","modified_gmt":"2019-07-07T15:31:26","slug":"sunday-bootcamp-7-7-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19\/","title":{"rendered":"Sunday Bootcamp 7\/7\/19"},"content":{"rendered":"

Warm up<\/strong><\/h2>\n\n\n\n

10-20 THORACIC OPENING ON FOAM ROLLER<\/p>\n\n\n\n

:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH<\/p>\n\n\n\n

5-10 ROLL OVER TO V-SIT<\/p>\n\n\n\n

10-20 BAND LATERAL HAND WALK<\/p>\n\n\n\n

10-20 BAND LATERAL\/MONSTER WALK<\/p>\n\n\n\n

5-10 COSAK LUNGE<\/p>\n\n\n\n

 <\/p>\n\n\n\n

 <\/p>\n\n\n\n

600M Run<\/p>\n\n\n\n

2min 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_89004" 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>\" >burpees<\/a> <\/p>\n\n\n\n

2min Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_93497" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >plank<\/a><\/p>\n\n\n\n

Condition P1: <\/strong> <\/h2>\n\n\n\n

15Min<\/strong><\/h3>\n\n\n\n

20Y Front sled pull run<\/p>\n\n\n\n

20Y Backward sled pull run<\/p>\n\n\n\n

20Y Over the shoulder MB toss<\/p>\n\n\n\n

20Y Hold MB and run back<\/p>\n\n\n\n

Then:<\/strong><\/h3>\n\n\n\n

300Y Run\/row\/ski<\/p>\n\n\n\n

Conditioning P2: Get as far as you can<\/strong><\/h2>\n\n\n\n

3 Rounds:<\/strong><\/p>\n\n\n\n

20 KB Step Ups<\/div>

<strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_60444" 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> w\/knee drive<\/p>\n\n\n\n

10L\/R SA offset KB DL<\/p>\n\n\n\n

30 SA KB Swings<\/p>\n\n\n\n

3 Rounds:<\/strong><\/p>\n\n\n\n

10 Russian KB V-twists<\/p>\n\n\n\n

30 Decline Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_93497" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >plank<\/a> Toe Taps<\/div>
<strong>Drive your elbows and quickly tap your feet to the ball.<\/strong><iframe id="_ytid_79820" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/kwi78Lv4IhM?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>\" >toe taps<\/a><\/p>\n\n\n\n

10\/15 bike cal<\/p>\n\n\n\n

3 Rounds:<\/strong><\/p>\n\n\n\n

10 KB 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_52206" 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> <\/p>\n\n\n\n

20 Lunges<\/p>\n\n\n\n

15 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_89004" 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>\" >Burpees<\/a><\/p>\n\n\n\n

Stretch:<\/strong><\/p>\n\n\n\n

Green band<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm up 10-20 THORACIC OPENING ON FOAM ROLLER :20-40 QUAD\/HIP AND GLUTE SIDE STRETCH 5-10 ROLL OVER TO V-SIT 10-20 BAND LATERAL<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":91,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-10841","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10841","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\/91"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=10841"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10841\/revisions"}],"predecessor-version":[{"id":11074,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/10841\/revisions\/11074"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=10841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=10841"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=10841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}