{"id":7589,"date":"2019-03-02T20:54:31","date_gmt":"2019-03-03T01:54:31","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7589"},"modified":"2019-03-03T07:04:06","modified_gmt":"2019-03-03T12:04:06","slug":"bootcamp-3-3-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-3-3-19\/","title":{"rendered":"Bootcamp 3\/3\/19"},"content":{"rendered":"<h3><strong>Warm up:<\/strong><br>\nFoam roll<br>\n8 L\/R Lying thoracic rotation<br>\n8 L\/R Bird dog<br>\n7 Inch worms w\/push up<br>\n40Y side lunges<br>\n20 Hollow rocks<\/h3>\n<h3><strong>AMRAP 15 Min ladder ascending (Add 3 cal\/reps each round. Rope climb stays the same)<\/strong><br>\n3 Bike cal<br>\n3 1KB DL<br>\n3 Weighted Burpee press (10,25) (Do not Jump)<br>\n3 Hollow rocks<br>\n1 Rope climb (5 HOH) (10 Ring rows)<\/h3>\n<h3><strong>3 Rounds:<\/strong><br>\n15 Sumo Squats<br>\n15 Close stance KB Squats<br>\n15 Goblet squats<br>\n8 L\/R DB side lunges<br>\n100 Jump ropes (50 DU)<\/h3>\n<h3><strong>Push up complex circuit (2-3 Rounds- 8 reps each)<\/strong><br>\nStaggered push up<br>\nMB Push ups&nbsp;(8 L\/R)<br>\nPush up in and out<br>\nWalking push ups<br>\nPush up with 6 count mountain climbers<br>\n1 leg push up (8L\/R)<br>\nSpiderman push ups (8 Total)<\/h3>\n<h3><strong>Cash out:<\/strong><br>\nDead hang 3 Mins: If you drop perform 5 jumping squats<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Foam roll 8 L\/R Lying thoracic rotation 8 L\/R Bird dog 7 Inch worms w\/push up 40Y side lunges 20<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/bootcamp-3-3-19\/\">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-7589","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7589","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=7589"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7589\/revisions"}],"predecessor-version":[{"id":7607,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7589\/revisions\/7607"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7589"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}