{"id":26942,"date":"2019-11-17T06:13:40","date_gmt":"2019-11-17T11:13:40","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=26942"},"modified":"2019-11-17T06:13:40","modified_gmt":"2019-11-17T11:13:40","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 11\/17\/19"},"content":{"rendered":"

Warm up:
\n8 L\/R WGT
\n20s Lunge w\/twist
\n20s Butt kickers
\n20s High knees
\n10 Push ups
\n15 Squats<\/h3>\n

COTD: 7 Min each station, 20s transition<\/h3>\n

Circuit A:
\n10\/13 Cal Bike
\n7 L\/R Offset DL
\n6 Burpee MB Slams
\n20 SA KB Swings<\/h3>\n

Circuit B:
\n300 Row
\n10 Pikes<\/h3>\n

Circuit C:
\n8 OTS MB toss
\n50 Jump ropes
\n20 Banded bicycles<\/h3>\n

Strength: 3-4 Rounds
\n8 Weighted eccentric push ups (5secs, come down slow.)
\n15 Box Jumps\/Weighted step ups
\n15L\/R Kneeling band rotation
\n60s Wall Sit<\/h3>\n

Core: Rest of class on my count
\nScissors
\nLeg lift holds
\nLeg lifts
\nMountain climbers
\nPlank Jacks
\nSL Planks<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 8 L\/R WGT 20s Lunge w\/twist 20s Butt kickers 20s High knees 10 Push ups 15 Squats COTD: 7 Min<\/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-26942","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/26942","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=26942"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/26942\/revisions"}],"predecessor-version":[{"id":26943,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/26942\/revisions\/26943"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=26942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=26942"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=26942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}