{"id":23031,"date":"2019-10-06T06:09:48","date_gmt":"2019-10-06T10:09:48","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=23031"},"modified":"2019-10-06T06:11:30","modified_gmt":"2019-10-06T10:11:30","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2\/","title":{"rendered":"Sunday Bootcamp 10\/6\/19"},"content":{"rendered":"<h3><strong>Warm up:<\/strong><br>\n30s High knees<br>\n30s Jumping jacks<br>\n30s Squats<br>\n30s Push ups<br>\n30s Burpees<\/h3>\n<h3><strong>COTD: 20Min<\/strong><br>\n<strong>2 Rounds:<\/strong><br>\n12\/15c Bike<br>\n6 DB\/KB Manmakers (Push up, row R\/L, stand up and press)<br>\n10 Burpees<\/h3>\n<h3><strong>2 Rounds:<\/strong><br>\n400M Row\/ski<br>\n10 Box jumps<br>\n20 Weighted pulsing squats<br>\n50SU\/25DU<\/h3>\n<h3>Strength:<\/h3>\n<h3><strong>4 Rounds:<\/strong><br>\n8-10 DB Concentration curls<br>\n10 Weighted HR push up<br>\n10 DB Arnolds press<br>\n15-20 Band Tricep extensions<\/h3>\n<h3><strong>Ab circuit: 3x<\/strong><br>\n10 Russian Plate V-twists<br>\n30 Decline plank toe taps<br>\n5L\/R TGU crunch<br>\n8L\/R DB\/KB Windmills<br>\n30s Weighted plank<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 30s High knees 30s Jumping jacks 30s Squats 30s Push ups 30s Burpees COTD: 20Min 2 Rounds: 12\/15c Bike 6<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2\/\">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-23031","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23031","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=23031"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23031\/revisions"}],"predecessor-version":[{"id":23036,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23031\/revisions\/23036"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=23031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=23031"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=23031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}