{"id":31240,"date":"2020-01-19T06:24:21","date_gmt":"2020-01-19T11:24:21","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31240"},"modified":"2020-01-19T06:24:21","modified_gmt":"2020-01-19T11:24:21","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 1\/19\/20"},"content":{"rendered":"

Warm up: 1 Round
\n3x20s\/10s
\n20 Push ups
\n20 Squats<\/h2>\n

Conditioning:
\nPre-conditioning: EMOTM 6
\n15 MB Slams
\n15 Jump Squats<\/h2>\n

20-25Min
\nAscending\/Descending ladder: 2,4,6…12,10,8,2 (Must complete (all at once) 32\/40c Bike before end of workout)<\/h2>\n

Cal Row
\nSandbag cleans w\/2 count jump lunge
\n2KB Swings
\nLateral Jump Burpee
\nT2B\/Hanging leg raises<\/h2>\n

Strength: 10-12mins
\n6-8 Banded KB Swings
\n8 Bar Dips
\n15L\/R Banded Bicycles
\n8L\/R DB Rotational step ups<\/h2>\n

Cash out: If available time; With a partner (2-4 Rounds each)
\n20Y Banded Sprints<\/h2>\n

Stretch:
\nGrab a band<\/h2>\n","protected":false},"excerpt":{"rendered":"

Warm up: 1 Round 3x20s\/10s 20 Push ups 20 Squats Conditioning: Pre-conditioning: EMOTM 6 15 MB Slams 15 Jump Squats 20-25Min Ascending\/Descending<\/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-31240","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31240","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=31240"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31240\/revisions"}],"predecessor-version":[{"id":31241,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31240\/revisions\/31241"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=31240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=31240"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=31240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}