{"id":28744,"date":"2019-12-07T22:43:38","date_gmt":"2019-12-08T03:43:38","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=28744"},"modified":"2019-12-08T08:28:15","modified_gmt":"2019-12-08T13:28:15","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 12\/8\/19"},"content":{"rendered":"<h2><strong>Warm up:<\/strong><br>\n5 L\/R WGS<br>\n20Y Lunge w\/twist<br>\n20Y Butt kickers<br>\n20Y High knees<br>\n20Y Frankenstein<br>\n20Y Bear crawl<br>\n60s Fast feet<\/h2>\n<h2><strong>COTD: 20 Min<\/strong><br>\n30cal Bike<\/h2>\n<h2>1 Rounds:<br>\n30 Burpees<br>\n30 KB Swings<br>\n30 Box jumps<br>\n30 KB Snatches\/Clean to press<\/h2>\n<h2>500M Row\/Ski<br>\n30 Hanging leg raises<\/h2>\n<h2><strong>Strength: 4 Rounds<\/strong><br>\n8 2KB DL<br>\n8 Rotational Ball Slams<br>\n8L\/R DB\/KB OH Lunge w\/Press<br>\n60s Wall sit<\/h2>\n<h2><strong>Core Burnout: 2-3 Rounds<\/strong><br>\n3x (8L\/R Scissors, 2x 5 sec 6,9,12 hold, 45s Plank)<br>\n30 Plank Jacks<\/h2>\n<h2><strong>Cash out:<\/strong><br>\n100 Pulsing squats<br>\n150 Walking lunges<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 5 L\/R WGS 20Y Lunge w\/twist 20Y Butt kickers 20Y High knees 20Y Frankenstein 20Y Bear crawl 60s Fast feet<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2\/\">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-28744","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/28744","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=28744"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/28744\/revisions"}],"predecessor-version":[{"id":28755,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/28744\/revisions\/28755"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=28744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=28744"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=28744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}