{"id":13886,"date":"2019-07-21T21:46:17","date_gmt":"2019-07-22T01:46:17","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=13886"},"modified":"2019-07-21T21:46:17","modified_gmt":"2019-07-22T01:46:17","slug":"sunday-bootcamp-7-7-19-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-2-2\/","title":{"rendered":"HIIT 7\/22\/19 Monday"},"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_86208" 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

100 Pulsing 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_18440" 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><\/span><\/p>\n

100 Jump ropes<\/span><\/p>\n

100s Up down planks<\/span><\/p>\n

 <\/p>\n

Conditioning: 15-20min<\/strong><\/h3>\n

8 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_81156" 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> Box Jumps<\/div>
<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_59865" 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

2 KB complex (5 SA swings, 5 SA presses, 5 SA 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_18440" 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>, 5 SA Deadlift)<\/span><\/p>\n

15 Hollow Rock<\/div>

<strong>Maintaining the hollow position, rock back and forth as if you were a smooth boat.<\/strong><iframe id="_ytid_88989" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?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>\" >Hollow rocks<\/a><\/span><\/p>\n

8 Staggered push ups<\/span><\/p>\n

250M Row\/Ski<\/span><\/p>\n

 <\/p>\n

Part B:<\/strong><\/h3>\n

Bike intervals EMOTM5<\/span><\/p>\n

10\/13 cal<\/span><\/p>\n

 <\/p>\n

Cash out:<\/strong><\/h3>\n

120s Walking lunges<\/span><\/p>\n

120s Deadhang<\/span><\/p>\n

50 Leg raises<\/span><\/p>\n

50 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_74441" 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<\/span><\/p>\n

50 Flutter kicks<\/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-13886","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13886","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=13886"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13886\/revisions"}],"predecessor-version":[{"id":13887,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/13886\/revisions\/13887"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=13886"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=13886"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=13886"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}