{"id":15714,"date":"2019-08-03T22:03:47","date_gmt":"2019-08-04T02:03:47","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=15714"},"modified":"2019-08-04T06:21:47","modified_gmt":"2019-08-04T10:21:47","slug":"sunday-bootcamp-7-7-19-2-3-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2\/","title":{"rendered":"Sunday Bootcamp 8\/4\/19"},"content":{"rendered":"

Warm-up:<\/b><\/h3>\n

Foam Roll Problem Area<\/span><\/h3>\n

Roll Over to V-Sit<\/span><\/h3>\n

Band Walks – Hand & Monster Walks<\/span><\/h3>\n

PVC Dislocations & Presses<\/span><\/h3>\n

PVC Leg Kicks & Sweeps<\/span><\/h3>\n

PVC Torso Twists at All Angles<\/span><\/h3>\n

Cosak Lunges<\/span><\/h3>\n

Warm-up continue:<\/strong><\/h3>\n

½ Mile run (To WO&D trail turn around and head back)<\/span><\/h3>\n

2x:<\/strong><\/h3>\n

10 Push-ups<\/span><\/h3>\n

20 Mountain climbers<\/span><\/h3>\n

10 Squats<\/span><\/h3>\n

 <\/p>\n

3 Rounds:<\/strong><\/h3>\n

>15 KB Sumo squat<\/span><\/h3>\n

50 SU\/25 DU<\/span><\/h3>\n

14\/18Cal Bike<\/span><\/h3>\n

>2 Seated rope pulls<\/span><\/h3>\n

50 SU\/25 DU<\/span><\/h3>\n

14\/18Cal Bike<\/span><\/h3>\n

>15 DB\/KB Thrusters<\/span><\/h3>\n

50 SU\/25 DU<\/span><\/h3>\n

14\/18Cal Bike<\/span><\/h3>\n

 <\/p>\n

Then:<\/strong><\/h3>\n

 <\/p>\n

2 Rounds:<\/strong><\/h3>\n

10 Pull-ups<\/span><\/h3>\n

30 Plank toe taps<\/span><\/h3>\n

20 KB Deadlifts<\/span><\/h3>\n

200 SU\/100 DU<\/span><\/h3>\n

20 Box Jumps\/Step-ups<\/span><\/h3>\n

20 Burpees<\/span><\/h3>\n

10L\/R KB clean to press<\/span><\/h3>\n

<\/h3>\n

Burnout Bike circuit:<\/strong> Grab a partner (Partner A will bike while partner B will be in a deadhand on bar) Switch as needed<\/span><\/h3>\n

F-50\/<\/span>M-75Cal<\/span><\/strong><\/h3>\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 Leg<\/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-15714","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/15714","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=15714"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/15714\/revisions"}],"predecessor-version":[{"id":15731,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/15714\/revisions\/15731"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=15714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=15714"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=15714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}