{"id":6159,"date":"2019-01-05T16:50:54","date_gmt":"2019-01-05T21:50:54","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6159"},"modified":"2019-01-06T06:21:58","modified_gmt":"2019-01-06T11:21:58","slug":"bootcamp-1-6-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-1-6-19\/","title":{"rendered":"Bootcamp 1\/6\/19"},"content":{"rendered":"<h3><span style=\"font-weight: 400\"> Warm up:<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">5x HUG hip mobility drill<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">40y low side lunges<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">60s Isometric push up holds<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">60s mountain climbers<\/span><\/h3>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400\">3 Rounds:<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">20y Partner wheelbarrow (15 push ups at end of 20y)<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">40y Partner band pull<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">8 Medicine ball toss over bar (while other partner will be in a wall sit)<\/span><\/h3>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400\">15min time cap: (complete with a partner)&nbsp;<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">100 bike cal<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">100 burpees<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">100 KB squats<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">100 Ab mats<\/span><\/h3>\n<h3><\/h3>\n<h3><span style=\"font-weight: 400\">If time is available:<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">Ab Burn out: 3x 45s work 10s rest <\/span><\/h3>\n<h3><span style=\"font-weight: 400\">Bicycle leg lift crunches<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">x&rsquo;s o&rsquo;s<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">Hollow rocks<\/span><\/h3>\n<h3><span style=\"font-weight: 400\">Plank rotation (all 4 sides)<\/span><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 5x HUG hip mobility drill 40y low side lunges 60s Isometric push up holds 60s mountain climbers 3 Rounds: 20y<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/bootcamp-1-6-19\/\">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-6159","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6159","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=6159"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6159\/revisions"}],"predecessor-version":[{"id":6176,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6159\/revisions\/6176"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6159"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}