{"id":31328,"date":"2020-02-02T06:45:04","date_gmt":"2020-02-02T11:45:04","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31328"},"modified":"2020-02-02T06:45:34","modified_gmt":"2020-02-02T11:45:34","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 2\/2\/20"},"content":{"rendered":"<h2><strong>Warm-up:<\/strong><br>\n5L\/R WGS<br>\n5L\/R Hip opener<br>\n8 V-sit to roll over<br>\n20 Bear plank shoulder taps<br>\n8L\/R Lunge w\/twist<br>\n20 High knee walks<\/h2>\n<h2><strong>3 Rounds:<\/strong><br>\n20s bike<br>\n10 Push ups<br>\n10 Squats<\/h2>\n<h2><strong>Conditioning: 22min (5min each circuit w\/20s transition)<\/strong><\/h2>\n<h2><strong>Circuit A:<\/strong><br>\n8\/11cal Bike\/Ski<br>\n2&times;15 SA rope slam w\/ 1 pull<br>\n6L\/R SL push up<br>\n10 KB Swings<\/h2>\n<h2><strong>Circuit B:<\/strong><br>\n8\/11cal Bike\/Ski<br>\n3L\/R KB SA clean to squat<br>\n5 Burpee box jump<br>\n8 OH plate russian twists<\/h2>\n<h2><strong>Strength: 7-10min<\/strong><br>\n5L\/R Weighted push-up plank walks<br>\n8 Lying DB press w\/banded abs<br>\n40sec squat hold-get low (advance use weight)<br>\n30Y Banded sprints w\/partner<\/h2>\n<h2><strong>Burnout: 4 mins to complete: Push to see what time you can get.<\/strong><br>\n600m row<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up: 5L\/R WGS 5L\/R Hip opener 8 V-sit to roll over 20 Bear plank shoulder taps 8L\/R Lunge w\/twist 20 High knee<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/\">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-31328","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31328","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=31328"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31328\/revisions"}],"predecessor-version":[{"id":31330,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31328\/revisions\/31330"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=31328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=31328"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=31328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}