{"id":13475,"date":"2019-07-19T04:02:29","date_gmt":"2019-07-19T08:02:29","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=13475"},"modified":"2019-07-19T04:02:29","modified_gmt":"2019-07-19T08:02:29","slug":"sunday-bootcamp-7-7-19-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-2\/","title":{"rendered":"HIIT 7\/19\/19 Friday"},"content":{"rendered":"

Warm up:<\/b><\/p>\n

Foam Roll Problem Area<\/span><\/p>\n

Roll Over to V-Sit<\/span><\/p>\n

Band Walks – Hand & Monster Walks<\/span><\/p>\n

PVC Dislocations & Presses<\/span><\/p>\n

PVC Leg Kicks & Sweeps<\/span><\/p>\n

PVC Torso Twists at All Angles<\/span><\/p>\n

Cosak 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_87957" 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><\/span><\/p>\n

 <\/p>\n

Warm up continue:<\/b><\/p>\n

3x 20s\/10s bike<\/span><\/p>\n

 <\/p>\n

Conditioning:<\/b><\/p>\n

½ Mile run\/1000M row\/ski<\/span><\/p>\n

4 Rounds:<\/b><\/p>\n

3x10y sled push (perform 3 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_17395" 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>)<\/span><\/p>\n

3x10y sled push (perform 8 mountain climbers)<\/span><\/p>\n

3×10 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_93395" 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>\/10 windmill ball slams<\/span><\/p>\n

½ Mile run\/1000M row\/ski<\/span><\/p>\n

 <\/p>\n

Core: 2-3 Rounds<\/b><\/p>\n

6,9,12 in leg holds on Coaches count<\/span><\/p>\n

20 In-out crunches<\/span><\/p>\n

10 KB russian v-twists<\/span><\/p>\n

15L\/R Side Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_34045" 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<\/span><\/p>\n

30 Decline Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_34045" 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_85686" 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><\/span><\/p>\n

 <\/p>\n

Cash out:<\/b><\/p>\n

2min Dead hang<\/span><\/p>\n

2min Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_34045" 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> hold<\/span><\/p>\n

 <\/p>\n

Stretch<\/b><\/p>\n

 <\/p>\n

 <\/b><\/p>\n

 <\/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-13475","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13475","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=13475"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13475\/revisions"}],"predecessor-version":[{"id":13476,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13475\/revisions\/13476"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=13475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=13475"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=13475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}