{"id":8131,"date":"2019-03-16T21:56:49","date_gmt":"2019-03-17T01:56:49","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8131"},"modified":"2019-03-17T07:26:26","modified_gmt":"2019-03-17T11:26:26","slug":"sunday-bootcamp-3-17-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-3-17-19\/","title":{"rendered":"Sunday Bootcamp 3\/17\/19"},"content":{"rendered":"

Warm up:
\n60s jump rope
\nHigh skips
\nTable roll overs
\nV-sit to roll over
\nWGS<\/h3>\n

In teams of 2-3 you must complete the following, each team member must complete the exercise before the team can rotate exercises (rest is if you complete your exercise before your team mates complete theirs):<\/h3>\n

Station 1:
\n30 OTS toss
\n40 cal bike
\n60 L\/R squat rope slams<\/h3>\n

90s rest<\/h3>\n

Station 2:<\/h3>\n

30 Burpee to ball slams
\n40 KB Squats
\n80 L\/R Plank rope slams<\/h3>\n

90s rest<\/h3>\n

Station 3:
\n15 rope pulls
\n30 Burpee Box jumps
\n500M row<\/h3>\n

Burn out: 30sx3 (20s rest after each round)
\nWeighted sit ups W(30,40,50) M(40,50,60)
\nPlank jacks
\nElbow plank
\nRight side plank
\nLeft side plank
\nX’s O’s<\/h3>\n

<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 60s jump rope High skips Table roll overs V-sit to roll over WGS In teams of 2-3 you must complete<\/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-8131","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8131","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=8131"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8131\/revisions"}],"predecessor-version":[{"id":8142,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8131\/revisions\/8142"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8131"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}