{"id":9849,"date":"2019-06-29T06:14:54","date_gmt":"2019-06-29T10:14:54","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9849"},"modified":"2019-06-29T06:14:56","modified_gmt":"2019-06-29T10:14:56","slug":"cotd-6-29-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/cotd-6-29-19-c009\/","title":{"rendered":"COTD – 6\/29\/19 – C009"},"content":{"rendered":"
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  1. \n

    0-5<\/span> :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><\/span><\/h1>\n

    3 Heisman Drill
    \n5-8 Banded KB Swings<\/h1>\n

    or<\/h1>\n

    DIY: Barbell Speed Work
    \nRoughly 50% of your 1RM<\/em>
    \n9×5 Bench Press
    \n9×3 Box Squat
    \n7×2 Deadlift<\/h1>\n
    \n

    15 – 35: COTD<\/span>
    \n<\/span>
    \nAMRAP 15-20<\/span>
    \n10 2KB Burpee Deadlift (35\/53\/70)<\/span>(26\/35\/53<\/span>)
    \n7 Box Jumps (12\/18\/24<\/span>)
    \n300y Run<\/h1>\n
    \n<\/div>\n<\/div>\n<\/div>\n
    \n
    \n
    \n

    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":9832,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139,41],"tags":[],"class_list":["post-9849","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\/9849","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=9849"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9849\/revisions"}],"predecessor-version":[{"id":9850,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9849\/revisions\/9850"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9832"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9849"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}