{"id":7217,"date":"2019-02-23T21:18:04","date_gmt":"2019-02-24T02:18:04","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7217"},"modified":"2019-02-24T07:06:01","modified_gmt":"2019-02-24T12:06:01","slug":"sunday-bootcamp-2-24-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-2-24-19\/","title":{"rendered":"Sunday Bootcamp 2\/24\/19"},"content":{"rendered":"<h3><strong>Warm up:<\/strong><br>\n8 L\/R WGT<br>\n10 Plate presses<br>\n5 Isometric PU&rsquo;s (10sec hold)<br>\nThoracic side rotation<br>\nFootball drills<\/h3>\n<h3><strong>4 rounds<\/strong><br>\n5 MB squat pulses (10 pulses equals 1 rep)<br>\n5 L\/R Weighted MB Lunge pulses (10 pulses equal 1 rep per leg)<br>\n3 KB seated rope pull (legs flat no bent knees)<br>\n10 cal bike<\/h3>\n<h3><strong>Then complete: Can not break up reps. Must complete all reps to move on to next exercise.<\/strong><br>\n25 Pull-ups<br>\n50 Jump ropes\/30 DU<br>\n50 KB DL<br>\n50 Push-ups<br>\n50 Box Jumps<br>\n50 Ab mats\/V-ups<br>\n50 SA KB Clean to press<br>\n50 Jump ropes<br>\n25 Pull-ups<\/h3>\n<h3><strong>Burnout 1 round:<\/strong><\/h3>\n<h3>100 bicycles (per side)<br>\n100 horizontal flutter kicks<br>\n100 ab mats<br>\n100 sec plank<br>\n100 in and out&rsquo;s<br>\n100 plank crunches (total)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 8 L\/R WGT 10 Plate presses 5 Isometric PU\u2019s (10sec hold) Thoracic side rotation Football drills 4 rounds 5 MB<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-2-24-19\/\">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-7217","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7217","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=7217"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7217\/revisions"}],"predecessor-version":[{"id":7239,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7217\/revisions\/7239"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7217"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}