{"id":7955,"date":"2019-03-09T21:43:26","date_gmt":"2019-03-10T03:43:26","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=7955"},"modified":"2019-03-10T07:01:48","modified_gmt":"2019-03-10T11:01:48","slug":"bootcamp-3-10-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-3-10-19\/","title":{"rendered":"Bootcamp 3\/10\/19"},"content":{"rendered":"

Warm up:
\n5 L\/R Bird dog
\n5 L\/R Thoracic rotation
\n8 Wall shoulder 90 degree stretch
\n20 squats
\n8\/10 cal Bike<\/h3>\n

With a partner Row 1500M (switch every 250M)<\/strong>
\nPartner A will row, Partner B will be in a dead-hang first round (If you drop 3 push ups), Second round Partner B will perform 3 burpees and 8 WB squats until Partner A is done, 3rd round Partner B will do box jumps.<\/h3>\n

Medicine ball fun: 2 rounds 15 reps each<\/strong><\/h3>\n

MB stationary front lunge pulses (5 pulses equals 1 rep)
\nMB Squat pulses (5 pulses equals 1 rep)
\nMB squat jumps
\nMB Push up touch and tap
\nMB side walking lunges
\nMB sit up throws
\nMB Shuffles w\/10 mountain climbers
\nMB wall sit front chest press
\nMB Burpee w\/press
\nMB Russian twist HR<\/h3>\n

10M Amrap:<\/strong>
\n5- 4 hop over hurdle burpees
\n5 L\/R KB clean to press
\n40Y Rack and suitcase KB carry (switch every 20Y)
\n10 KB swings<\/h3>\n

Burn out: 3X (If time is available) <\/strong>
\n5\/7Cal bike
\n30 DU\/60 SU
\n10 L\/R Side V-ups<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 5 L\/R Bird dog 5 L\/R Thoracic rotation 8 Wall shoulder 90 degree stretch 20 squats 8\/10 cal Bike With<\/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-7955","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7955","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=7955"}],"version-history":[{"count":8,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7955\/revisions"}],"predecessor-version":[{"id":7975,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/7955\/revisions\/7975"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=7955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=7955"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=7955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}