{"id":6890,"date":"2019-02-16T22:13:21","date_gmt":"2019-02-17T03:13:21","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6890"},"modified":"2019-02-16T22:13:39","modified_gmt":"2019-02-17T03:13:39","slug":"bootcamp-2-17-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-2-17-19\/","title":{"rendered":"Bootcamp 2\/17\/19"},"content":{"rendered":"<h3><strong>Warm up:<\/strong><br>\nFoam roll<br>\n3 rounds:<br>\n10 Push ups<br>\n25 Jump ropes<br>\n15 Air squats<\/h3>\n<h3><strong>Stations (60Sec each- 15 sec transition) 2x<\/strong><br>\n1. Burpee battle rope slams (3 slams 1 burpee)<br>\n2. MB cross jump<br>\n3. MB side slams<br>\n4. SA KB swings (switch at top)<br>\n5. Dead bar hang<br>\n6. Manmakers (PU, row, stand up and press)<br>\n7. Hollow rocks<br>\n8. Burpee wall balls<br>\n9. Walking side Push ups<br>\n10. Rope ab slams<br>\n11. Jump lunges<br>\n12. Bike<\/h3>\n<h3><strong>With a partner: 10 Min<\/strong><br>\n40y Resistance band pull run<br>\n40y Resistance band pull reverse run<br>\n40y Resistance side squat hops<br>\n8 L\/R Band burpee w\/WB press<br>\n15 Wall sit w\/power jump holding MB<\/h3>\n<h3><strong>Burn out: 3-5 rounds if time<\/strong><br>\n45S plank<br>\n15 L\/R X&rsquo;s O&rsquo;s<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Foam roll 3 rounds: 10 Push ups 25 Jump ropes 15 Air squats Stations (60Sec each- 15 sec transition) 2x<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/bootcamp-2-17-19\/\">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-6890","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6890","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=6890"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6890\/revisions"}],"predecessor-version":[{"id":6892,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6890\/revisions\/6892"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6890"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}