{"id":14665,"date":"2019-07-28T06:59:19","date_gmt":"2019-07-28T10:59:19","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=14665"},"modified":"2019-07-28T06:59:19","modified_gmt":"2019-07-28T10:59:19","slug":"bootcamp-7-28-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-7-28-19\/","title":{"rendered":"Bootcamp 7\/28\/19"},"content":{"rendered":"

Warm up:<\/p>\n

Foam Roll Problem Areas<\/p>\n

Roll over to V-sit<\/p>\n

Band walks- Hand & Monster Walks<\/p>\n

PVC Dislocations & Presses<\/p>\n

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

PVC Torso Twists at all angles<\/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_66230" 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

Warmup cont.: 800m Row<\/strong><\/p>\n

 <\/p>\n

Part A: 10 min<\/span><\/strong><\/p>\n

13\/10 cal bike, 10 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_42077" 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> bar touches, 6 L\/R OH KB squat, 15 Jumping Jacks<\/div>
<strong>Foot go wide and land, arms reach and touch overhead. When feet come back together, arms are by your side.<\/strong><iframe id="_ytid_10848" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/7yRysKzIn2U?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>\" >Jumping Jacks<\/a><\/strong><\/p>\n

Run 1 lap around building at end of each round<\/p>\n

Part B: 10 Min<\/strong><\/span><\/p>\n

10 ball slams<\/strong><\/p>\n

8 Staggered SL Push ups<\/strong><\/p>\n

6 L\/R DB\/KB Snatch Squat (modify Thrusters)<\/strong><\/p>\n

30 Single <\/strong>unders\/ 15 Double unders<\/b><\/p>\n

Part C: 5-6 Rounds (with a partner)<\/strong><\/span><\/p>\n

:30s bike<\/strong><\/p>\n

:30s partner HR push up w\/hand clap<\/strong><\/p>\n

Partner Ab circuit: 2-3 rounds<\/strong><\/p>\n

25 partner legs throws<\/strong><\/p>\n

20 Elastic sit ups<\/strong><\/p>\n

:25s L\/R Partner Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_73192" 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<\/strong><\/p>\n

20 Partner MB sit up toss<\/strong><\/p>\n

15 L\/R Partner MB side toss<\/strong><\/p>\n

15 L\/R squat w\/MB rotation<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Warm up: Foam Roll Problem Areas Roll over to V-sit Band walks- Hand & Monster Walks PVC Dislocations & Presses PVC Leg<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"class_list":["post-14665","post","type-post","status-publish","format-standard","hentry","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/14665","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=14665"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/14665\/revisions"}],"predecessor-version":[{"id":14666,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/14665\/revisions\/14666"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=14665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=14665"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=14665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}