{"id":13676,"date":"2019-07-21T06:18:28","date_gmt":"2019-07-21T10:18:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=13676"},"modified":"2019-07-21T07:22:41","modified_gmt":"2019-07-21T11:22:41","slug":"sunday-bootcamp-7-7-19-2-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3\/","title":{"rendered":"Sunday Bootcamp 7\/21\/19"},"content":{"rendered":"

Warm up:<\/span><\/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_26650" 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

Continue warm up:  <\/b><\/p>\n

1 Lap around building<\/span><\/p>\n

2x:<\/span><\/p>\n

15 Band chest flys<\/span><\/p>\n

15 Band face pulls<\/span><\/p>\n

15 Band push downs<\/span><\/p>\n

 <\/p>\n

Conditioning: 5min each station (rest 30s between)<\/b><\/p>\n

Station 1:<\/b><\/p>\n

2 KB rope seated pulls<\/span><\/p>\n

15 Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_38077" 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_22650" 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> on MB<\/span><\/p>\n

300M run<\/span><\/p>\n

 <\/p>\n

Station 2:<\/b><\/p>\n

8 3-Rope slams w\/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_96271" 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>\" >burpee<\/a><\/span><\/p>\n

10 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_74686" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?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>\" >Box jump<\/a> overs<\/span><\/p>\n

8\/11 Bike cal<\/span><\/p>\n

 <\/p>\n

Station 3:<\/b><\/p>\n

30 Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_38077" 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> rope slams<\/span><\/p>\n

10 T2B\/Hanging leg raises<\/span><\/p>\n

350M Row<\/span><\/p>\n

 <\/p>\n

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

2 Standing rope pulls <\/span><\/p>\n

10 Lateral shuffle bench w\/plate press<\/span><\/p>\n

15 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_96271" 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

 <\/p>\n

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

20 Box walk ups<\/span><\/p>\n

60s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_38077" 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> (lift right leg for 10s then left leg 10s; keep rotating)<\/span><\/p>\n

20 X’s <\/span><\/p>\n

15 Hanging leg raises<\/span><\/p>\n

30s L\/R Side Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_38077" 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> w\/10 hip dips<\/span><\/p>\n

20 Standing russian twists<\/span><\/p>\n

 <\/p>\n

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

120s Dead hang<\/span><\/p>\n

120s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_38077" 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_22650" 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><\/span><\/p>\n

120s Walking lunges<\/span><\/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-13676","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13676","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=13676"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13676\/revisions"}],"predecessor-version":[{"id":13690,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13676\/revisions\/13690"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=13676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=13676"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=13676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}