{"id":11962,"date":"2019-07-08T20:39:46","date_gmt":"2019-07-09T00:39:46","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=11962"},"modified":"2019-07-08T20:39:46","modified_gmt":"2019-07-09T00:39:46","slug":"athletic-7-9-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/athletic-7-9-19-c009\/","title":{"rendered":"Athletic – 7\/9\/19 – C009"},"content":{"rendered":"
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EMOTM10<\/span><\/strong><\/p>\n

100y Sprint<\/strong><\/p>\n

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5 Rounds<\/span><\/strong><\/p>\n

5 Weighted Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_41019" 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> then Immediately 3 Plyo Pushup<\/div>
<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_41019" 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><\/b><\/p>\n

10 DB Row<\/div>

<strong>Leaning on a box or bench, pull your elbow high behind you with chest to the floor.<\/strong><iframe id="_ytid_13072" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/VfoXrTQ44i0?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>\" >DB Rows<\/a><\/strong><\/p>\n

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

10 DB Seal Rows<\/div>

<strong>Holding 2 DBs, lay on an incline bench. Squeeze your glutes and arch your upper back. Pull your elbows behind you.<\/strong><iframe id="_ytid_95355" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/nOdshqlK9eQ?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>\" >DB Seal Rows<\/a><\/strong><\/p>\n

10 each of Side Raise, Front Raise, Rear Delt Fly<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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EMOTM10 100y Sprint   5 Rounds 5 Weighted Pushups then Immediately 3 Plyo Pushups 10 DB Rows   3 Rounds 10 DB<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9844,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[144],"tags":[],"class_list":["post-11962","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletic"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11962","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=11962"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11962\/revisions"}],"predecessor-version":[{"id":11998,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11962\/revisions\/11998"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9844"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=11962"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=11962"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=11962"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}