{"id":31198,"date":"2020-01-12T06:07:49","date_gmt":"2020-01-12T11:07:49","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31198"},"modified":"2020-01-12T06:07:49","modified_gmt":"2020-01-12T11:07:49","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 1\/12\/20"},"content":{"rendered":"<h2>Warm up:<br>\n8 Roll over to v-sit<br>\n10 Toe grab squat<br>\n20 Jumping jacks<br>\n20y Bear crawls<br>\n20y Frankenstein&rsquo;s<br>\n20Y High knees<br>\n20Y Butt kickers<\/h2>\n<h2>3 Rounds<br>\nBike 20s\/10s<br>\n30 Mountain climbers<br>\n5 Inchworms<\/h2>\n<h2>COTD:<\/h2>\n<h2>3 rounds each: Complete all 3 rounds before moving to the next circuit.<\/h2>\n<h2>Complete 12\/15c on the bike after each circuit:<\/h2>\n<h2>Circuit 1:<br>\n15 KB DL<br>\n15 burpees<br>\n20 walking lunges<\/h2>\n<h2>Circuit 2:<br>\n15 KB sumo DL<br>\n15 Box jumps\/step-ups<br>\n20 Weighted sit-ups<\/h2>\n<h2>Circuit 3:<br>\n8L\/R KB SL DL<br>\n15 KB Swings<br>\n15 Leg lifts w\/holding plate<\/h2>\n<h2>Circuit 4:<br>\n15L\/R Banded donkey kicks<br>\n15L\/R Banded fire hydrants<br>\n15L\/R Banded side-lying hip\/glute lifts<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>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<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/\">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-31198","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31198","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=31198"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31198\/revisions"}],"predecessor-version":[{"id":31199,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31198\/revisions\/31199"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=31198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=31198"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=31198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}