{"id":9606,"date":"2019-06-09T07:12:41","date_gmt":"2019-06-09T11:12:41","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9606"},"modified":"2019-06-09T07:12:41","modified_gmt":"2019-06-09T11:12:41","slug":"sunday-bootcamp-6-9-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-bootcamp-6-9-19\/","title":{"rendered":"Sunday bootcamp 6\/9\/19"},"content":{"rendered":"<h2><b>Warm up:<\/b><\/h2>\n<h2><span style=\"font-weight: 400\">30 jump ropes<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">8-10 V-sit roll over<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">10 Lunge w\/twist<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">20y Butt kickers<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">20y High knees<\/span><\/h2>\n<h2><\/h2>\n<h2><span style=\"font-weight: 400\">50 Monster band walks<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">50 Side lateral band walks<\/span><\/h2>\n<h2><\/h2>\n<h2><b>Conditioning: Ascending ladder: 6,12,18,24<\/b><\/h2>\n<h2><span style=\"font-weight: 400\">Cal Bike<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">Step ups<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">Hanging leg raises\/dragon flys<\/span><\/h2>\n<h2><\/h2>\n<h2><b>Then: Amrap 15min<\/b><\/h2>\n<h2><span style=\"font-weight: 400\">300M run<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">20y sled push<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">15 squat jumps<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">KB Plank rope pulls<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">10L\/R SA KB swings<\/span><\/h2>\n<h2><\/h2>\n<h2><b>Burpee complex: 3&times;10 reps <\/b><\/h2>\n<h2><span style=\"font-weight: 400\">SL Burpee<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">Burpee side jump<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">Burpee w\/3 count push up<\/span><\/h2>\n<h2><\/h2>\n<h2><span style=\"font-weight: 400\">Cash out:<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">2Min Plank (if you drop 5 push ups)<\/span><\/h2>\n<h2><span style=\"font-weight: 400\">2Min Deadhang (if you drop 20 High knees)<\/span><\/h2>\n<h2><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 30 jump ropes 8-10 V-sit roll over 10 Lunge w\/twist 20y Butt kickers 20y High knees 50 Monster band walks<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-bootcamp-6-9-19\/\">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-9606","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9606","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=9606"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9606\/revisions"}],"predecessor-version":[{"id":9607,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9606\/revisions\/9607"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9606"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}