{"id":8411,"date":"2019-03-31T05:44:56","date_gmt":"2019-03-31T09:44:56","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8411"},"modified":"2019-03-31T07:06:08","modified_gmt":"2019-03-31T11:06:08","slug":"8411-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/8411-2\/","title":{"rendered":"Sunday Bootcamp 3\/31\/19"},"content":{"rendered":"

Warm up:<\/strong><\/h3>\n

3x20s Bike<\/h3>\n

<\/h3>\n

Then: 6 min<\/strong>
\n40s dead hang
\n1 L\/R TGU
\n10 lunges
\n5 Tarzan pull ups<\/h3>\n

(Divide into 3 groups)<\/strong>
\nPart 1 Amrap 7M<\/strong>
\n50 jump ropes\/20DU
\n6 Burpee battle ropes (4 slams, 1 burpee)
\n10 T2B\/15 hanging leg raises\/20 leg raises<\/h3>\n

Rest 1 min between Amraps<\/strong><\/h3>\n

Part 2: Amrap 7M<\/strong>
\n2 10Y KB SA plank rope pull w\/ push up
\n200Y run\/150M row
\n20 WB Squats<\/h3>\n

Part 3:<\/strong><\/h3>\n

15 L\/R Plank rope slams<\/h3>\n

10 Box jumps<\/h3>\n

8 burpees<\/h3>\n

<\/h3>\n

<\/h3>\n

<\/h3>\n

45s\/15s rest 3 rounds:<\/strong>
\nWall sits
\nWall ball chest pass
\nPlank
\nKB swings<\/h3>\n

Cash out:<\/strong>
\nStrict pull ups ON MY COUNT (band ok but no Kipping)
\nShort Ab circuit if time:<\/strong>
\n3×20 L\/R
\nSit up rotate punch
\nCross crunch
\nIns and outs
\nBicycles<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 3x20s Bike Then: 6 min 40s dead hang 1 L\/R TGU 10 lunges 5 Tarzan pull ups (Divide into 3<\/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-8411","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8411","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=8411"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8411\/revisions"}],"predecessor-version":[{"id":8420,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8411\/revisions\/8420"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8411"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}