{"id":6464,"date":"2019-01-19T08:25:49","date_gmt":"2019-01-19T13:25:49","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6464"},"modified":"2019-01-19T13:39:42","modified_gmt":"2019-01-19T18:39:42","slug":"bootcamp-1-19-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-1-19-19\/","title":{"rendered":"Bootcamp 1\/19\/19"},"content":{"rendered":"<h3><strong>Warm up:<\/strong><\/h3>\n<h3>20s each Foam roll lower\/upper back, hamstrings, IT band<\/h3>\n<h3>10 L\/R Quadriped external rotation<\/h3>\n<h3>10 L\/R Walking lunge with thoracic rotation<\/h3>\n<h3>AC\/DC burpee song<\/h3>\n<h3><strong>Conditioning:<\/strong><br>\nLet&rsquo;s start with a ladder:<br>\n1,2,3&hellip;10<br>\nKB High pulls<br>\nSquat with horizontal KB press<br>\n10 Bench\/box jump overs<\/h3>\n<h3><strong>Then 2 rounds 45s on 10s rotate: 1 min rest<\/strong> <strong>after each round:<\/strong><br>\n1.Hanging scissors kicks (slow and controlled)<br>\n2. SA Left plank Battle rope slams<br>\n3. SA Right plank battle rope slams<br>\n4. Right leg explosive step ups<br>\nLeft leg explosive step ups<\/h3>\n<h3><strong>If time available 2 rounds:<\/strong><br>\n20 X&rsquo;s O&rsquo;s-abs<br>\n7\/10 Assault bike cal<br>\n5 DB Manmakers (push up, row L\/R, stand to overhead press)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 20s each Foam roll lower\/upper back, hamstrings, IT band 10 L\/R Quadriped external rotation 10 L\/R Walking lunge with thoracic<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/bootcamp-1-19-19\/\">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-6464","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6464","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=6464"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6464\/revisions"}],"predecessor-version":[{"id":6473,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6464\/revisions\/6473"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6464"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}