{"id":31283,"date":"2020-01-26T06:37:01","date_gmt":"2020-01-26T11:37:01","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31283"},"modified":"2020-01-26T08:32:56","modified_gmt":"2020-01-26T13:32:56","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 1\/25\/20"},"content":{"rendered":"<h2>Warm-up: 1 Round:<br>\n8 Roll over to v-sit<br>\n20 Bear crawl shoulder taps<br>\n5L\/R WGS<\/h2>\n<h2>Then:<br>\n3 Rounds: 20s Bike, 10 push-ups<\/h2>\n<h2><strong>Conditioning: 20-25min (2 Stations: cycle through both stations)<\/strong><br>\n<strong>Part A: 2 Rounds:<\/strong><br>\n30 Battle ropes<br>\n12 Box Jumps\/20 Step-ups (Total)<br>\n5X (Push up to 4 Plank jacks)<br>\n8\/11c Bike<\/h2>\n<h2><strong>part B 1 Round: (After each exercise perform 5 burpees, then do rowing)<\/strong><br>\n7 KB DL<br>\n5L\/R KB Cleans<br>\n7 KB Swings<br>\n5L\/R KB Lunge push press<br>\n7 Ring push-ups\/ 10 push-ups<br>\n5L\/R SA KB Goblet squat<\/h2>\n<h2><strong>&nbsp;After part B:<\/strong><br>\n400M Row<\/h2>\n<h2><strong>Strength: 7-10 Min<\/strong><br>\n6-10 KB Sumo Squat<br>\n3-5 Eccentric Pull-ups<br>\n10-15 Band ab pull-downs<br>\n6-10 DB Pull-overs<br>\n60s Wall sit<\/h2>\n<h2><strong>EMOTM: 10 Min<\/strong><br>\n20 MB Squats<br>\n15 MB Slams<\/h2>\n<h2><strong>Cash-out: 4x(30s\/10s)<\/strong><br>\nScissor crunch<br>\nExtended plank<br>\nAb mats<\/h2>\n<h2><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up: 1 Round: 8 Roll over to v-sit 20 Bear crawl shoulder taps 5L\/R WGS Then: 3 Rounds: 20s Bike, 10 push-ups<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/\">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-31283","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31283","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=31283"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31283\/revisions"}],"predecessor-version":[{"id":31290,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31283\/revisions\/31290"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=31283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=31283"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=31283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}