{"id":29347,"date":"2019-12-15T06:25:19","date_gmt":"2019-12-15T11:25:19","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=29347"},"modified":"2019-12-15T06:25:19","modified_gmt":"2019-12-15T11:25:19","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 12\/15\/19"},"content":{"rendered":"<h2>Warm up:<br>\n20Y Lunges<br>\n20Y High knees<br>\n20Y Bear crawls<br>\n100 Jump ropes<br>\n2x<br>\n10 Push ups<br>\n5 Swings<br>\n5 Pull ups<\/h2>\n<h2>COTD: 20Min<br>\n1 Round:<br>\n25\/30c Row\/Ski<br>\n30 Squats to wall ball<br>\n45s Weighted plank<\/h2>\n<h2>2 Rounds:<br>\n3 Seated Rope Pulls<br>\n8 Burpee box jump overs<br>\n3L\/R DB\/KB Snatches (or clean to press)<br>\n10\/8c Bike<\/h2>\n<h2>Strength: 7-10min<br>\n8-12 T-Bar Squat to press<br>\n8L\/R SL Weighted push up (Modify no weight\/or knees)<br>\n10 DB Pullovers<br>\n15 Kneeling band rotations<\/h2>\n<h2>Power: 7min<br>\n8 Squat Thrusters<br>\n6-8 Plyo push ups<br>\n4L\/R SL Box Jumps (8 Box Jumps)<br>\n20 Battle rope slams<\/h2>\n<h2>Cash out:<br>\n2min Plank<br>\n90s Wall Sit<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 20Y Lunges 20Y High knees 20Y Bear crawls 100 Jump ropes 2x 10 Push ups 5 Swings 5 Pull ups<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2\/\">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-29347","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29347","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=29347"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29347\/revisions"}],"predecessor-version":[{"id":29348,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29347\/revisions\/29348"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=29347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=29347"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=29347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}