{"id":11617,"date":"2019-07-07T16:30:18","date_gmt":"2019-07-07T20:30:18","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=11617"},"modified":"2019-07-07T16:30:18","modified_gmt":"2019-07-07T20:30:18","slug":"homestead-7-8-19-c009","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/homestead-7-8-19-c009\/","title":{"rendered":"Homestead – 7\/8\/19 – C009"},"content":{"rendered":"
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  1. AMRAP 15-25<\/span><\/strong><\/li>\n<\/ol>\n

    8 Step Ups<\/div>

    <strong>With a box, step up with both feet then down with both feet<\/strong><iframe id="_ytid_23348" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/ElI-ZQYuLDc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Step Ups<\/a><\/strong>
    \n10 Jump     Squats<\/div>
    <strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_22118" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a><\/strong>
    \n5     Burpee<\/div>
    <strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_31663" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Burpee<\/a>
    \n10 Jump     Squats<\/div>
    <strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_22118" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a>
    \n:45s     Plank<\/div>
    <strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_45512" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Plank<\/a><\/strong><\/p>\n
    \n<\/div>\n<\/div>\n<\/div>\n
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    Not sure how to perform an exercise?
    \n    Check out our exercise database of 300+ exercises!
    \n<\/a>    https:\/\/burrstrength.com\/p\/exercises\/<\/a><\/span><\/em><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    AMRAP 15-25 8 Step Ups 10 Jump Squats 5 Burpee 10 Jump Squats :45s Plank Not sure how to perform an exercise?<\/p>\n

    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9843,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141],"tags":[],"class_list":["post-11617","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-home-stead"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11617","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=11617"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11617\/revisions"}],"predecessor-version":[{"id":11628,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/11617\/revisions\/11628"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9843"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=11617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=11617"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=11617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}