{"id":31432,"date":"2020-02-23T06:30:05","date_gmt":"2020-02-23T11:30:05","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=31432"},"modified":"2020-02-23T06:32:55","modified_gmt":"2020-02-23T11:32:55","slug":"sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Bootcamp Sunday 2\/23\/20"},"content":{"rendered":"<h2>Warm up stretch:<br>\n5L\/R 90\/90 Arm sweep<br>\n5L\/R Scorpion<br>\n10L\/R Bear crawl shoulder taps<br>\n10 Roll over to v-sit<br>\n5L\/R WGS<br>\n20Y Side lunges<br>\n20 Knee hug into lunge rotation<\/h2>\n<h2>COTD: Rest 60s between circuits<\/h2>\n<h2>Buy in: W\/a partner (8 min to complete)<br>\n2000m row for time<\/h2>\n<h2>15min: 5 Rounds:<br>\n8 Alternating Dumbbell Snatches<br>\n20Y Sandbag lunges<br>\n5 Dumbbell Burpee + Squat<br>\n8 Toes to rings\/T2B\/Floor leg raises<\/h2>\n<h2>Remaining time: Pyramid up:<br>\n1,2, 3&hellip; (Pull ups, push ups, squats)<\/h2>\n<h2>Buy out: 3:30 min complete<br>\n38\/48c bike<\/h2>\n<h2>Strength:<br>\n6-10 Decline push up to toe tap EL (weight oppt)<br>\n8 Standing arnold press<br>\n12 Banded tricep ext (pause at extension)<br>\n6L\/R Lung DB curl to press<br>\n8L\/R Weighted side step ups<\/h2>\n<h2>Optional: Incorporate into strength:<br>\nBanded legs 15L\/R<br>\nDonkey kicks<br>\nFire hydrants<br>\nLying leg raises<br>\nClam shells<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm up stretch: 5L\/R 90\/90 Arm sweep 5L\/R Scorpion 10L\/R Bear crawl shoulder taps 10 Roll over to v-sit 5L\/R WGS 20Y<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-7-7-19-2-3-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/\">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-31432","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31432","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=31432"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31432\/revisions"}],"predecessor-version":[{"id":31436,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31432\/revisions\/31436"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=31432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=31432"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=31432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}