{"id":30765,"date":"2020-01-05T06:27:19","date_gmt":"2020-01-05T11:27:19","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=30765"},"modified":"2020-01-05T06:27:39","modified_gmt":"2020-01-05T11:27:39","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 1\/5\/20"},"content":{"rendered":"

Warm up:
\n8 Roll over to v-sit
\n10 Toe grab squat
\n20 Jumping jacks
\n20y Bear crawls
\n20y Frankenstein’s
\n20Y High knees
\n20Y Butt kickers<\/h2>\n

3 Rounds:
\n5 Pull ups
\n5 Push ups
\n10 Lunges<\/h2>\n

COTD: 20Min<\/h2>\n

Part A: 3 Rounds
\n10 MB Slam
\n15 Burpees
\n15 KB Swings
\n50 Jump ropes
\n12\/15c Bike<\/h2>\n

Part B:
\n21,15,9 reps each exercise:
\nDB\/KB Snatches (Alt: Clean to press)
\nKB DL
\nBox Jumps\/Step ups<\/h2>\n

For remainder of time 200M row, 10 Weighted sit-ups, 45s Plank<\/h2>\n

Strength: 7-10 Min
\n6-10 Weighted push ups
\n4 MB Shoulder loads
\n8L\/R Weighted Lateral Lunge
\n3×5-15 sec Pull up hold<\/h2>\n

Core: Remainder of class if available
\n30 Decline plank toe taps
\n15L\/R Side plank v-ups
\n15 Hanging leg raises
\n15 Hollow rocks<\/h2>\n","protected":false},"excerpt":{"rendered":"

Warm up: 8 Roll over to v-sit 10 Toe grab squat 20 Jumping jacks 20y Bear crawls 20y Frankenstein\u2019s 20Y High knees<\/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-30765","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/30765","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=30765"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/30765\/revisions"}],"predecessor-version":[{"id":30767,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/30765\/revisions\/30767"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=30765"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=30765"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=30765"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}