{"id":6682,"date":"2019-02-02T20:36:32","date_gmt":"2019-02-03T01:36:32","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6682"},"modified":"2019-02-03T06:47:26","modified_gmt":"2019-02-03T11:47:26","slug":"bootcamp-2-3-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-2-3-19\/","title":{"rendered":"Bootcamp 2\/3\/19"},"content":{"rendered":"

Warm up:<\/strong>
\n20 L\/R toe touch jumps
\n20 Push ups
\n10 L\/R Side lunges
\nBike 15 cal<\/h3>\n

Partner rope slam complex:<\/strong> 4 rounds- 20 sec rest between exercises (While partner A is doing rope complex, Partner B is doing ab superset)<\/h3>\n

Partner A: 3min <\/strong>
\n30 sec L\/R SA squat rope slams
\n60 sec 2 rope slams then burpee
\n30 sec L\/R SA plank rope slams<\/h3>\n

Partner B: 3 min (60sec each w\/20 sec rest between exercise)<\/strong><\/h3>\n

1.bicycle crunches
\n2. Leg lifts<\/h3>\n

3. High Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_87835" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >plank<\/a> hold<\/p>\n

 <\/p>\n

 <\/p>\n

Rest 2 mins<\/strong><\/h3>\n

Amrap 10 min:<\/strong>
\n12 MB alt. Push ups
\n15 MB slams (M-20,25,30) (W-15,20,25)
\n10 MB over the shoulder (M-60,80,100) (W-30,40,60)
\n80y MB shoulder carry-switch shoulders every 20y (M-60,80,100) (W-30,40,60)<\/h3>\n

Rest 2 mins<\/strong><\/h3>\n

Superset: 3 rounds 20 sec rest at end of each round<\/strong>
\n15 hollow rocks
\n30 up down planks
\n6\/8 bike cal<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 20 L\/R toe touch jumps 20 Push ups 10 L\/R Side lunges Bike 15 cal Partner rope slam complex: 4<\/p>\n

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-6682","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6682","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=6682"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6682\/revisions"}],"predecessor-version":[{"id":6688,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6682\/revisions\/6688"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6682"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}