{"id":8592,"date":"2019-04-13T18:21:28","date_gmt":"2019-04-13T22:21:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8592"},"modified":"2019-04-14T06:53:43","modified_gmt":"2019-04-14T10:53:43","slug":"bootcamp-4-14-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bootcamp-4-14-19\/","title":{"rendered":"Bootcamp 4\/14\/19"},"content":{"rendered":"<h3><strong>Warm up: 2x<\/strong><br>\n40Y High skip<br>\n40Y Butt kickers<br>\n40Y Backwards run (touch ground)<br>\n10 Burpees<\/h3>\n<h3><strong>4 Rounds:<\/strong><br>\n5 3 sec hold pull ups<br>\n2 L\/R TGU Squat style<\/h3>\n<h3>Getting ready for&nbsp; Murph:<\/h3>\n<h3><strong>20 AMRAP:<\/strong><br>\n300 yard Weighted run M(14,20,30) W(10,14,20)<br>\nThen 3 rounds:<br>\n3 Pull ups<br>\n5 Weighted push ups M(25,45) W(10,25)<br>\n10 Weighted squats M(20,30,40) W(10,20,30)<\/h3>\n<h3><strong>Conditioning: 5 rounds:<\/strong><\/h3>\n<h3>3 KB bear complex: 2KB&rsquo;s<br>\nClean<br>\nFront squat<br>\nPress<br>\nBack squat<br>\nPress<br>\nPush up<br>\nL renegade row<br>\nPush up<br>\nR renegade row<\/h3>\n<h3>5 Burpees<\/h3>\n<h3><strong>Core: 3 Rounds<\/strong><br>\n45 sec weighted plank<br>\n20 Hollow rocks<br>\n45 sec L-sit hold<br>\n10 V-ups<br>\n45 sec Plank knee to elbow<br>\n5 L\/R TGU Crunch<br>\n7\/9 Bike cal<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 2x 40Y High skip 40Y Butt kickers 40Y Backwards run (touch ground) 10 Burpees 4 Rounds: 5 3 sec hold<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/bootcamp-4-14-19\/\">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-8592","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8592","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=8592"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8592\/revisions"}],"predecessor-version":[{"id":8613,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8592\/revisions\/8613"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8592"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}