{"id":11615,"date":"2019-07-07T16:13:01","date_gmt":"2019-07-07T20:13:01","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=11615"},"modified":"2019-07-07T16:13:01","modified_gmt":"2019-07-07T20:13:01","slug":"cotd-7-8-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-7-8-19-c009\/","title":{"rendered":"COTD – 7\/8\/19 – C009"},"content":{"rendered":"
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  1. 0-5<\/span> :WARMUP<\/span><\/strong>
    \nIT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
    \nIF YOU ARE LATE YOU RISK INJURY.
    \n<\/span><\/em><\/strong>
    \n10-20 THORACIC OPENING ON FOAM ROLLER<\/strong>
    \n:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH<\/strong>
    \n5-10 ROLL OVER TO V-SIT<\/strong>
    \n10-20 BAND LATERAL HAND WALK<\/strong>
    \n10-20 BAND LATERAL\/MONSTER WALK<\/strong>
    \n5-10 COSAK LUNGE<\/strong>
    \n<\/i><\/li>\n<\/ol>\n
    \n

     5-15: SAQP<\/span><\/span><\/strong><\/p>\n

    Triple Step and Sprint 10y (on coach)<\/strong>
    \n6\/4cal Bike Sprint<\/strong><\/p>\n

    or<\/strong><\/p>\n

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

    \n

    15 – 35: COTD<\/span><\/span><\/strong><\/p>\n

    AMRAP<\/span><\/strong><\/p>\n

    8 Step Ups<\/div>

    <strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_75667" 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>)<\/strong>
    \n10\/7c Ski<\/strong>
    \n8     Over the shoulders<\/a> (40\/50\/60<\/span>)(25\/30\/40<\/span>)
    \n10\/7c Bike
    \n:30s     Plank<\/div>
    <strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_54442" 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> (bw\/25\/45<\/span>)<\/strong><\/p>\n
    \n<\/div>\n<\/div>\n<\/div>\n
    \n
    \n
    \n

    Not sure how to perform an exercise?
    \n    Check out our exercise database of 300+ exercises!
    \n<\/a>    https:\/\/burrstrength.com\/p\/exercises\/<\/a><\/span><\/em><\/strong><\/p>\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-11615","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\/11615","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=11615"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11615\/revisions"}],"predecessor-version":[{"id":11616,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11615\/revisions\/11616"}],"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=11615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=11615"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=11615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}