{"id":25181,"date":"2019-10-30T17:40:07","date_gmt":"2019-10-30T21:40:07","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=25181"},"modified":"2019-10-30T17:40:07","modified_gmt":"2019-10-30T21:40:07","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2\/","title":{"rendered":"Wednesday Bootcamp 10\/30\/19"},"content":{"rendered":"

\nWarm up:
\n5L\/R Kick overs to crab reach
\n5L\/R WGS
\n20Y Low bear crawls
\n20Y Butt kickers
\n20Y High Knees
\n60s Fast Feet<\/h3>\n

COTD: 20 min
\n7\/12c Bike
\n40Y 2KB OH carry\/ 2 KB Front rack suitcase carry
\n8 Burpee box jumps
\n20 Russian twists<\/h3>\n

21,15,9
\nDB Thrusters
\nHanging leg raises
\nDB Rows<\/h3>\n

Strength: 3-4 Rounds
\n6-10 Goblet squats
\n8L\/R DB Bicep curls
\n8L\/R Rear delt raises
\n6-10 KB Deadlift<\/h3>\n

Cash out:
\n100 Pulsing squats
\n100 BW lunges<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 5L\/R Kick overs to crab reach 5L\/R WGS 20Y Low bear crawls 20Y Butt kickers 20Y High Knees 60s Fast<\/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-25181","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25181","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=25181"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25181\/revisions"}],"predecessor-version":[{"id":25182,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25181\/revisions\/25182"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=25181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=25181"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=25181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}