{"id":12614,"date":"2019-07-13T21:25:53","date_gmt":"2019-07-14T01:25:53","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=12614"},"modified":"2019-07-14T06:46:09","modified_gmt":"2019-07-14T10:46:09","slug":"sunday-bootcamp-7-7-19-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2\/","title":{"rendered":"Sunday Bootcamp 7\/14\/19"},"content":{"rendered":"

Warm up:<\/strong>
\nFoam Roll Problem Area
\nRoll Over to V-Sit
\nBand Walks – Hand & Monster Walks
\nPVC Dislocations & Presses
\nPVC Leg Kicks & Sweeps
\nPVC 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_89259" 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><\/p>\n

Then:<\/strong>
\n1 Lap around building
\n20 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_64894" 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 Lunges
\n20 Abmat<\/div>
<strong>Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.<\/strong><iframe id="_ytid_66203" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?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>\" >Ab mat<\/a> sit ups<\/p>\n

Conditioning: 20M<\/strong>
\n2 Rounds:<\/strong>
\n40Y Sled squat row
\n20Y MB Squat OTS throws
\n20Y Side shuffles<\/p>\n

2 Rounds:<\/strong>
\n6 HOH Rope climbs\/1 Rope Climb<\/div>

<strong>Climb a rope!<\/strong><iframe id="_ytid_30359" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/iko04D1tpxc?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>\" >Rope climb<\/a>
\n10 Kneeling MB rotational slams
\n5L\/R SL MB push ups
\n300Y Run<\/p>\n

Burnout:<\/strong>
\n6 Rounds:
\n6\/9 Bike cal
\n8 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_64894" 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

Core: 2-3 Rounds<\/strong>
\n6,9,12 in leg holds On Coaches Count
\n20 In-out crunches
\n10 KB russian v-twists
\n15L\/R Side Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_87362" 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> v-ups
\n30 Decline Plank<\/div>
<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_87362" 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_46132" 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

Cash out extra:<\/strong><\/p>\n

150 Jump ropes<\/p>\n

50 Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_87362" 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> Up Downs<\/div>
<strong>Bring your hands to the floor, kick your legs back, jump your legs back up, stand up.<\/strong><iframe id="_ytid_70185" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/oS1Ffrh13D0?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>\" >up downs<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Warm up: Foam Roll Problem Area Roll Over to V-Sit Band Walks \u2013 Hand & Monster Walks PVC Dislocations & Presses PVC<\/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-12614","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12614","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=12614"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12614\/revisions"}],"predecessor-version":[{"id":12635,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/12614\/revisions\/12635"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=12614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=12614"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=12614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}