{"id":4471,"date":"2018-10-27T13:34:21","date_gmt":"2018-10-27T17:34:21","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4471"},"modified":"2018-10-23T14:58:54","modified_gmt":"2018-10-23T18:58:54","slug":"sunday-10-28-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18\/","title":{"rendered":"Sunday 10\/28\/18"},"content":{"rendered":"<p>BOOTCAMP<\/p>\n<p>100 wall ball <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/squat\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Squats<\/div><div class=glossaryItemBody>&lt;strong&gt;Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_48737&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >squats<\/a><\/p>\n<p>90 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/abmat\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Abmat<\/div><div class=glossaryItemBody>&lt;strong&gt;Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_23190&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >ab mat<\/a> situps<\/p>\n<p>80 lunges (total)<\/p>\n<p>70 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hand-release-pushups\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;Hand Release Pushups&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Performing a pushup, bring your chest all the way to the floor, release your hands, then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_18083&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/vMvCKla788c?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;&lt;\/div&gt;\">hand release pushups<\/a><\/p>\n<p>60 second <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_54587&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >plank<\/a><\/p>\n<p>50 mountain climbers<\/p>\n<p>40 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/burpee\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Burpee<\/div><div class=glossaryItemBody>&lt;strong&gt;From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_79085&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/otlbkOuUHag?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >burpees<\/a><\/p>\n<p>30 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/hollow-rock\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Hollow Rock<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining the hollow position, rock back and forth as if you were a smooth boat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_42915&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >hollow rocks<\/a><\/p>\n<p>20 squat jumps<\/p>\n<p>10 pull-ups<\/p>\n<p>Tabata sets<\/p>\n<ul>\n<li>spider &nbsp;jumps \/star jacks<\/li>\n<li>Crab toe touches\/ <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_54587&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >plank<\/a> in and out<\/li>\n<li>shuffle touch \/ small hurdle hops<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>BOOTCAMP 100 wall ball squats 90 ab mat situps 80 lunges (total) 70 hand release pushups 60 second plank 50 mountain climbers<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-10-28-18\/\">Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":1660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-4471","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4471","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\/17"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=4471"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4471\/revisions"}],"predecessor-version":[{"id":4472,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4471\/revisions\/4472"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/1660"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4471"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}