{"id":12272,"date":"2019-07-10T21:25:58","date_gmt":"2019-07-11T01:25:58","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=12272"},"modified":"2019-07-10T21:27:26","modified_gmt":"2019-07-11T01:27:26","slug":"cotd-7-11-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-7-11-19-c009\/","title":{"rendered":"COTD – 7\/11\/19 – C009"},"content":{"rendered":"
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  1. 0-5<\/span> :WARMUP<\/span><\/strong>
    \nIF YOU ARE LATE YOU RISK INJURY.<\/span><\/em><\/strong> <\/li>\n
  2. Foam Roll Problem Area<\/strong><\/li>\n
  3. Roll Over to V-Sit<\/strong><\/li>\n
  4. Band Walks – Hand & Monster Walks<\/strong><\/li>\n
  5. PVC Dislocations & Presses<\/strong><\/li>\n
  6. PVC Leg Kicks & Sweeps<\/strong><\/li>\n
  7. PVC Torso Twists at All Angles
    \nCosak Lunges<\/div>
    <strong>Spread your legs wide - perform deep lateral lunges without moving your feet. Never stand up and stay as low as possible.<\/strong><iframe id="_ytid_14743" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/ivpgUkw2I_4?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>\" >Cosak Lunges<\/a><\/strong><\/li>\n<\/ol>\n
    \n

     5-15: PRE COND
    \nAS A GROUP – BE ON TIME OR YOU WILL BE DOING BIKE INTERVALS.<\/span><\/em>
    \n<\/span><\/span><\/strong><\/p>\n

    800M Row\/Run\/Ski<\/strong>
    \n3x :20, :10 Bike
    \n30 LR Mountain Climbers
    \n1 L\/R TGU<\/strong><\/p>\n

    \n

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

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

    30 Battle Rope Slams<\/a><\/strong><\/p>\n

    15 Pushup<\/div>

    <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_48881" 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><\/strong><\/p>\n

    5 Hand over Hand Vertical Rope Pulls (25\/45\/65<\/span>)(10\/25\/45<\/span>)<\/strong><\/p>\n

    15 Pushup<\/div>

    <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_48881" 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><\/strong><\/p>\n

    Sled Medium Push Gauntlet: 3x 10y Push, 5 Pushup<\/div>

    <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_48881" 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(x\/45\/90)<\/span>
    \n<\/strong><\/p>\n

    Once you finish the Gauntlet, 30y All out Sled Sprint<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n

    \n
    \n
    \n

     <\/em><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    0-5 :WARMUP IF YOU ARE LATE YOU RISK INJURY.  Foam Roll Problem Area Roll Over to V-Sit Band Walks – Hand &<\/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-12272","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\/12272","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=12272"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12272\/revisions"}],"predecessor-version":[{"id":12278,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12272\/revisions\/12278"}],"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=12272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=12272"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=12272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}