{"id":6469,"date":"2019-01-19T08:34:36","date_gmt":"2019-01-19T13:34:36","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6469"},"modified":"2019-01-20T06:59:14","modified_gmt":"2019-01-20T11:59:14","slug":"bootcamp-1-20-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-1-20-19\/","title":{"rendered":"Bootcamp 1\/20\/19"},"content":{"rendered":"<h4><strong>Warm up:<\/strong><br>\nFoam roll lower\/upper back, hamstrings, IT band<\/h4>\n<h4>10 L\/R Quadriped external rotation<\/h4>\n<h4>10 L\/R Walking lunge with thoracic rotation<\/h4>\n<h4>100 Jump ropes\/40 DU<\/h4>\n<h4><strong>Conditioning: It&rsquo;s Leg Day!<\/strong><br>\n<strong>3 rounds:<\/strong><br>\n25 Weighted walking lunges<br>\n15 Burpee 360&rsquo;s<br>\n15 SL KB DL (W-26,35,44) (M-35,44,53)<\/h4>\n<h4><strong>3 rounds:<\/strong><br>\n15 KB Sumo squat (W-18,26,35) (M-35,44,53)<br>\n15 Weighted sit ups (W-40,50,60) (M-50,60,80)<br>\n15 Jump squats<\/h4>\n<h4><strong>3 rounds:<\/strong><br>\n15 Scissor jumps<br>\n15 Box jumps<br>\n15 Weighted KB\/DB split squats (W-10,15,20) (M-15,20,25)<\/h4>\n<h4><strong>Abs:<\/strong><br>\n15 Hallow rocks<\/h4>\n<h4>50 Rope climbs<br>\n20 X&rsquo;s O&rsquo;s<br>\n30s 6in leg hold<br>\n20 Leg lifts on floor<\/h4>\n<h4>20s L\/R SL plank hold<\/h4>\n<p>&nbsp;<\/p>\n<h4><\/h4>\n<h4><\/h4>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Foam roll lower\/upper back, hamstrings, IT band 10 L\/R Quadriped external rotation 10 L\/R Walking lunge with thoracic rotation 100<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/bootcamp-1-20-19\/\">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-6469","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6469","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=6469"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6469\/revisions"}],"predecessor-version":[{"id":6497,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6469\/revisions\/6497"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6469"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}