{"id":17528,"date":"2019-08-18T06:19:28","date_gmt":"2019-08-18T10:19:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=17528"},"modified":"2019-08-18T06:20:41","modified_gmt":"2019-08-18T10:20:41","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2\/","title":{"rendered":"Sunday Bootcamp 8\/18\/19"},"content":{"rendered":"

Warm up:
\nFoam Roll Problem Area
\nRoll Over to V-Sit
\nBand Walks – Hand & Monster Walks
\nPVC Dislocations & Presses
\nPVC Leg Kicks & Sweeps
\nPVC Torso Twists at All Angles
\nCosak Lunges<\/h3>\n

Warm up: 4X
\n20s Plank
\n20s Shoulder taps
\n20s Push ups
\n60Y SA OH plate walk<\/h3>\n

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

300M Run
\n>50 Weighted KB\/DB lunges
\n12\/9c Bike
\n>40 Box jumps
\n300M Run
\n>30 KB Swings
\n12\/9c Bike
\n>20-3 count rope slam burpees
\n300M Run
\n>10-2 push up to burpee
\n12\/9c Bike
\n>10 Weighted russian V-up twists
\n300M Run
\n>20 Windmills
\n12\/9c Bike
\n>30 Hanging leg raises
\n300M Run
\n>40 Weighted sit ups
\n12\/9c Bike
\n>50 Decline plank toe taps<\/h3>\n

Strength: 10-15 mins (3 Rounds)
\n8 Man-Makers
\n8-10 Landmine squat
\n6-8 SA Landmine press
\n8-10 Reverse DB flys<\/h3>\n

Cash out: If time available
\n100 Pulsing squats
\n100 Pulsing lunges
\n120s Deadhang<\/h3>\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-17528","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/17528","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=17528"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/17528\/revisions"}],"predecessor-version":[{"id":17530,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/17528\/revisions\/17530"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=17528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=17528"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=17528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}