{"id":24168,"date":"2019-10-20T06:32:59","date_gmt":"2019-10-20T10:32:59","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=24168"},"modified":"2019-10-20T06:32:59","modified_gmt":"2019-10-20T10:32:59","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2\/","title":{"rendered":"Sunday Bootcamp 10\/20\/19"},"content":{"rendered":"<h2>\n<strong>Warm-up:<\/strong><br>\n20Y High knees<br>\n20Y Lunge w\/twist<br>\n20y Bear crawls<br>\n10 Toe grab squat<br>\n5 Inchworm to push up<br>\n30 Jumping jacks<br>\n60s Fast feet (on my count)<\/h2>\n<h2><strong>COTD: 20Min<\/strong><br>\n9\/12c Bike<br>\n6L\/R KB Clean to press<br>\n40Y Carry sandbag, 8 Burpees over sandbag<br>\n250M Row<br>\n20 HR Russian twists<br>\n20 Lunges<\/h2>\n<h2>\n<strong>Strength: 3-4 Rounds<\/strong><br>\n10L\/R Weighted Box Step-ups<br>\n10 Sumo DL<br>\n10 Elevated heel KB\/DB Squats<br>\n10-15 Banded Leg extension<\/h2>\n<h2><strong>Power: 5x 20s\/10s<\/strong><br>\nSL box jump (6,12in box)\/ Alt box jump\/step up<br>\nBurpee w\/knee tuck<br>\nPower KB swings (set to the floor each time)<br>\nSquat roll w\/jump<\/h2>\n<h2><strong>Abs: 2-3 Rounds<\/strong><br>\n20 Scissors<br>\n40 Flutter kicks<br>\n15 Hollow rocks<br>\n20 In&rsquo;s and out<br>\n30s Plank crunches<br>\n30s Plank in and outs<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up: 20Y High knees 20Y Lunge w\/twist 20y Bear crawls 10 Toe grab squat 5 Inchworm to push up 30 Jumping jacks<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2\/\">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-24168","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/24168","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=24168"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/24168\/revisions"}],"predecessor-version":[{"id":24169,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/24168\/revisions\/24169"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=24168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=24168"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=24168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}