{"id":20083,"date":"2019-09-07T22:09:46","date_gmt":"2019-09-08T02:09:46","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=20083"},"modified":"2019-09-07T22:09:46","modified_gmt":"2019-09-08T02:09:46","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2\/","title":{"rendered":"Sunday Bootcamp 9\/8\/19"},"content":{"rendered":"

Warm-up:<\/strong>
\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<\/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_12213" 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

Warm-up continues:<\/strong><\/p>\n

1\/2 mile run<\/p>\n

6 mins stations with 1 min rest<\/strong><\/p>\n

A:<\/strong>
\nSled push down
\nKB Farmer Carry<\/div>

<strong>Carrying two weights be your side, 1 in each hand, walk.<\/strong><iframe id="_ytid_29470" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Qa7JOY1kiX8?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>\" >Farmer carry<\/a> back
\nSprint back down to sled push back<\/p>\n

B:<\/strong>
\n10 KB DL
\n10 KB 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_89803" 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>
\n2 KB Seated rope pulls
\n1 Rope Climb<\/div>
<strong>Climb a rope!<\/strong><iframe id="_ytid_91021" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/iko04D1tpxc?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>\" >Rope climb<\/a>\/5 HOH<\/p>\n

C.<\/strong>
\n20Y Banded sprints
\n6-180 Rotational 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_79431" 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>
\n20 Toe Taps<\/div>
<strong>Drive your elbows and quickly tap your feet to the ball.<\/strong><iframe id="_ytid_15882" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/kwi78Lv4IhM?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>\" >Toe taps<\/a><\/p>\n

2 Min rest<\/strong><\/p>\n

On my count- Abs Yay!<\/strong>
\n3 x with 1 min break:<\/strong>
\nA: Scissors w\/6 in holds
\nB: mountain climbers
\nC: X’s
\nD: Planks<\/p>\n

Burnout: 20L\/R each<\/strong>
\nBanded donkey kicks
\nBanded fire hydrants
\nBanded side lying hip\/glute lifts<\/p>\n

Moby flower song<\/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-20083","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20083","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=20083"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20083\/revisions"}],"predecessor-version":[{"id":20084,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20083\/revisions\/20084"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=20083"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=20083"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=20083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}