{"id":25423,"date":"2019-11-02T19:50:19","date_gmt":"2019-11-02T23:50:19","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=25423"},"modified":"2019-11-02T19:50:19","modified_gmt":"2019-11-02T23:50:19","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 11\/3\/19"},"content":{"rendered":"<h3>Warm up:<br>\n5L\/R Kick overs to crab reach<br>\n5L\/R WGS<br>\n20Y Low bear crawls<br>\n20Y Butt kickers<br>\n20Y High Knees<br>\n60s Fast Feet<\/h3>\n<h3>COTD: 20Min<br>\nBike 8\/12c:<br>\nThen complete round of exercises, before returning to the bike.<br>\n2,4,6&hellip;.<br>\nBox jumps\/Step ups (double)<br>\nDB DL Burpee<br>\nKB squat cleans<\/h3>\n<h3>Strength: 3-4 Rounds<br>\n2 Seated rope pulls<br>\n8-10 Deficit push ups<br>\n8-12 DB Rear delt raises<br>\n8-10 KB Deadlift<\/h3>\n<h3>Core: 3 Rounds<br>\n20 Scissors<br>\n20 Leg lifts<br>\n20 Hollow rocks<br>\n20 Russian twists<br>\n40s Decline plank<\/h3>\n<h3>Burnout:<br>\n90s Deadhang<br>\n90s Plank<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>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<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2\/\">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-25423","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25423","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=25423"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25423\/revisions"}],"predecessor-version":[{"id":25424,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25423\/revisions\/25424"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=25423"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=25423"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=25423"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}