{"id":9812,"date":"2019-06-26T17:13:04","date_gmt":"2019-06-26T21:13:04","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9812"},"modified":"2019-06-26T17:13:23","modified_gmt":"2019-06-26T21:13:23","slug":"6-26-19-wce92-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/6-26-19-wce92-2\/","title":{"rendered":"6\/27\/19 – C009"},"content":{"rendered":"
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  1. \n

    0-5 :WARMUP<\/span>
    \nIT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
    \nIF YOU ARE LATE YOU RISK INJURY.
    \n<\/span><\/em>
    \n<\/b>10-20 THORACIC OPENING ON FOAM ROLLER
    \n:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH
    \n5-10 ROLL OVER TO V-SIT
    \n10-20 BAND LATERAL HAND WALK
    \n10-20 BAND LATERAL\/MONSTER WALK
    \n5-10 COSAK LUNGE
    \n<\/i><\/h1>\n<\/li>\n<\/ol>\n
    \n

     5-15: SAQP<\/span><\/b><\/h1>\n

    5 LR Barbell Curtsy Lunges
    \n4 Banded 20y Sprints<\/h1>\n

    or<\/h1>\n

    DIY: Barbell Speed Work – See Sheet<\/h1>\n
    \n

    15 – 35: AMRAP 15-20
    \n<\/span>
    \n5 Jump Squats
    \n30y Sprint
    \nJog\/Walk to Start
    \n5 MB Slams(20\/30\/40)<\/span>(10\/20\/30<\/span>)
    \n30y Sprint
    \nJob Walk to Start
    \nRest :30s\n<\/h1>

    —<\/p>\n

    Optional Choice or Secondary<\/span>
    \nBike Fartlek 40s Moderate, :20s Hard\n<\/p>

    \n<\/div>\n<\/div>\n<\/div>\n
    \n
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    Not sure how to perform an exercise?
    \nCheck out our exercise database of 300+ exercises!
    \n<\/strong><\/a>    https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    0-5 :WARMUP IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY. 10-20 THORACIC OPENING ON<\/p>\n

    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":7617,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139,41],"tags":[],"class_list":["post-9812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-139","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9812","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\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=9812"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9812\/revisions"}],"predecessor-version":[{"id":9813,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9812\/revisions\/9813"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7617"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9812"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}