{"id":20787,"date":"2019-09-14T18:45:36","date_gmt":"2019-09-14T22:45:36","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=20787"},"modified":"2019-09-14T18:45:36","modified_gmt":"2019-09-14T22:45:36","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3\/","title":{"rendered":"Sunday Bootcamp 9\/15\/19"},"content":{"rendered":"

 <\/p>\n

Pre-Warm up:<\/span><\/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_45762" 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

Warm up: 3x<\/b><\/p>\n

Bike\/Skie 20s\/10s off<\/span><\/p>\n

50 Mountain climbers<\/span><\/p>\n

 <\/p>\n

Strength: 3x <\/b> <\/span><\/p>\n

5-10L\/R Landmine Hack squat<\/span><\/p>\n

5-10L\/R Landmine Row<\/span><\/p>\n

 <\/p>\n

COTD:<\/b><\/p>\n

3 rounds each<\/b>: Complete all 3 round before moving to the next circuit. (300M run between circuits)<\/strong><\/span><\/p>\n

Circuit 1:<\/b><\/p>\n

15 KB stiff leg DL<\/span><\/p>\n

15 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_81474" 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><\/span><\/p>\n

20 walking lunges<\/span><\/p>\n

 <\/p>\n

300M Run<\/span><\/p>\n

 <\/p>\n

Circuit 2:<\/b><\/p>\n

15 KB sumo DL<\/span><\/p>\n

15 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_43871" 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 jumps<\/a>\/Step Ups<\/div>
<strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_67008" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/ElI-ZQYuLDc?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>\" >step ups<\/a><\/span><\/p>\n

20 Weighted sit ups<\/span><\/p>\n

 <\/p>\n

300M Run<\/span><\/p>\n

 <\/p>\n

Circuit 3:<\/b><\/p>\n

20L\/R Banded donkey kicks<\/span><\/p>\n

20L\/R Banded fire hydrants<\/span><\/p>\n

20L\/R Banded side-lying hip\/glute lifts<\/span><\/p>\n

 <\/p>\n

 <\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

  Pre-Warm up: Foam Roll Problem Area Roll Over to V-Sit Band Walks \u2013 Hand & Monster Walks PVC Dislocations & Presses<\/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-20787","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20787","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=20787"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20787\/revisions"}],"predecessor-version":[{"id":20788,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/20787\/revisions\/20788"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=20787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=20787"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=20787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}