{"id":31406,"date":"2020-02-16T06:42:27","date_gmt":"2020-02-16T11:42:27","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31406"},"modified":"2020-02-16T06:42:27","modified_gmt":"2020-02-16T11:42:27","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 2\/16\/20"},"content":{"rendered":"

Warm-up:
\n5L\/R 90\/90 Arm sweep
\n5L\/R Scorpion
\n10L\/R Bear crawl shoulder taps
\n10 Rollover to v-sit
\n5L\/R WGS
\n20Y Side lunges
\n20 Knee hug into lunge rotation<\/h2>\n

COTD: Deck of cards w\/a twist 30min
\nGrab a partner- (While partner A is rowing\/ski 400M, Partner B will be flipping cards from the deck.) All Face cards are 10 reps.<\/h2>\n

>Hearts: DB Thrusters
\n>Diamonds: Burpee box jumps
\n>Spades: HR Shoulder tap push-ups
\n>Clubs: Hanging leg raises\/ Plank side dip to leg lift
\n>Aces: 50 WB Squats, 50 Jumping lunges
\n>Jokers: 20\/25c Bike<\/h2>\n

Strength: 10min
\n10 T-bar squats
\n3L\/R Weighted around the world lunges
\n8 Power KB Swings (reset after each swing)
\n10L\/R Plank banded adduction<\/h2>\n

Burnout: Legs or Core (Remainder of class)
\nBanded SL Glute bridges
\nBanded Donkey kicks
\nBanded Fire-hydrants
\nBanded Clamshells<\/h2>\n

OR:<\/h2>\n

10 Rig leg lifts w\/band
\n8-10L\/R KB Windmills
\n10-15 Horizontal scissors
\n10L\/R Banded side plank raises
\n60s Weighted plank<\/h2>\n","protected":false},"excerpt":{"rendered":"

Warm-up: 5L\/R 90\/90 Arm sweep 5L\/R Scorpion 10L\/R Bear crawl shoulder taps 10 Rollover to v-sit 5L\/R WGS 20Y Side lunges 20<\/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-31406","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31406","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=31406"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31406\/revisions"}],"predecessor-version":[{"id":31407,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31406\/revisions\/31407"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=31406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=31406"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=31406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}