{"id":21601,"date":"2019-09-21T21:47:12","date_gmt":"2019-09-22T01:47:12","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=21601"},"modified":"2019-09-22T06:05:10","modified_gmt":"2019-09-22T10:05:10","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2\/","title":{"rendered":"Sunday Bootcamp 9\/22\/19"},"content":{"rendered":"

Foam 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

\nWarm-up:
\n300M Run
\n20 Push-ups
\n20 Butt kickers
\n20 Frankensteins
\n40 High knees
\n5L\/R WGS<\/h3>\n

Start: 5 Rounds<\/h3>\n

1 KB bear complex:
\nclean
\nfront squat
\npress
\nback squat
\npress
\npush up
\nL renegade row
\npush up
\nR renegade row\n<\/h3>

5 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_55413" 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>\n<\/p>

COTD: 20-25Min
\n8\/12c Bike
\n1 KB SA rope pull in plank w\/push up
\n5L\/R DB\/KB Snatch to squat (alt: clean, press, squat)
\n8 Burpee pull ups\/(alt: burpee bar taps)
\n300M Run (Run w\/sandbag if possible)<\/h3>\n

Speed\/agility: 5 Rounds- Grab a partner:
\n10 each person Burpee ball throws partner
\n20Y Banded sprints<\/h3>\n

Cash-out: 3 Rounds
\n20 Weighted squats
\n5 Weighted pulse squats<\/h3>\n","protected":false},"excerpt":{"rendered":"

Foam Roll Problem Area Roll Over to V-Sit Band Walks \u2013 Hand & Monster Walks PVC Dislocations & Presses PVC Leg Kicks<\/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-21601","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21601","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=21601"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21601\/revisions"}],"predecessor-version":[{"id":21617,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21601\/revisions\/21617"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=21601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=21601"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=21601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}