{"id":12205,"date":"2019-07-10T10:33:57","date_gmt":"2019-07-10T14:33:57","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=12205"},"modified":"2019-07-10T10:33:57","modified_gmt":"2019-07-10T14:33:57","slug":"summer-camp-week-4-day-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/summer-camp-week-4-day-2\/","title":{"rendered":"Summer Camp Week 4 Day 2"},"content":{"rendered":"

DAY 2<\/span><\/strong><\/p>\n

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

AMRAP 12
\n<\/span>20 Battle Rope Slams<\/a>
\n3 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_96507" 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>
\n20 High Knees<\/p>\n

4 Rounds or 20min<\/span>
\n3-5 Vertical Hand over Hand Rope Pulls<\/a>
\n10 MB 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_51761" 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>
\n10 DB Floor Press<\/a><\/p>\n

Agility\/Power – Ladder & 10:20:10 Drill<\/span>
\nIcky
\nCross Overs
\nBackwards Icky<\/p>\n

10:20:10 Drill<\/p>\n

Finisher – 5min<\/span>
\nPartner Sprint Ladder Up & Back<\/p>\n","protected":false},"excerpt":{"rendered":"

DAY 2 Warmup AMRAP 12 20 Battle Rope Slams 3 Burpees 20 High Knees 4 Rounds or 20min 3-5 Vertical Hand over<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-12205","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12205","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=12205"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12205\/revisions"}],"predecessor-version":[{"id":12207,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12205\/revisions\/12207"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=12205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=12205"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=12205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}