{"id":23625,"date":"2019-10-13T06:06:58","date_gmt":"2019-10-13T10:06:58","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=23625"},"modified":"2019-10-13T06:08:17","modified_gmt":"2019-10-13T10:08:17","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2\/","title":{"rendered":"Sunday Bootcamp 10\/13\/19"},"content":{"rendered":"<h2><strong>Warm-up:<\/strong><br>\n20Y High knees<br>\n20Y Butt Kickers<br>\n20 Jumping jacks<br>\n20 Squats<br>\n10 Push-ups<br>\n60s Fast feet (on my count)<\/h2>\n<h2><strong>COTD: With a partner (Partner A will row, Partner B will perform exercise then switch) Anytime you set, drop or stop the exercise you will have to do 5 burpees)<\/strong><\/h2>\n<h2><strong>2 Rounds:<\/strong><\/h2>\n<h2>500M row (10 KB DL, Remaining time farmer carries)<br>\n400M row (10 KB Front rack squats, Remaining time front rack hold)<br>\n300M row ( 20 Jumping lunges, Remaining time walking lunges)<br>\n200M row (5 Pull-ups, Remaining time dead hang)<br>\n100M row (5 Weighted push-ups, Remaining time plank w\/shoulder tap)<\/h2>\n<h2><strong>8 Rounds: With a partner<\/strong><br>\n20Y Banded sprints<br>\n12 Burpee ball throws<\/h2>\n<h2><strong>Ab circuit: 2x<\/strong><br>\n8L\/R Hanging scissors<br>\n30 Decline plank toe taps<br>\n20 X&rsquo;s (Opposite hand and leg touch)<br>\n8L\/R DB\/KB Windmills<br>\n20s KB weighted side planks (Left and Right)<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up: 20Y High knees 20Y Butt Kickers 20 Jumping jacks 20 Squats 10 Push-ups 60s Fast feet (on my count) COTD: With<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2\/\">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-23625","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23625","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=23625"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23625\/revisions"}],"predecessor-version":[{"id":23627,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23625\/revisions\/23627"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=23625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=23625"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=23625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}