{"id":16830,"date":"2019-08-15T19:20:34","date_gmt":"2019-08-15T23:20:34","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=16830"},"modified":"2019-08-11T19:22:15","modified_gmt":"2019-08-11T23:22:15","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2\/","title":{"rendered":"Friday 08\/16\/19"},"content":{"rendered":"

HIIT<\/h1>\n

WARMUP
\nA. Bike 30 on 30 off x4<\/h1>\n

\n2 MIN OF CARDIO FOLLOWED BY STRENGTH 30\/20 X3
\nA. Bike
\ni. Squat halfway squat calf raise
\nii. Push-up shoulder tap
\nB. Row
\ni. 2 dB burpee swing to oh
\nii. Plank twist to oh
\nC. Toe taps
\ni. Double dB snatch
\nii. Double dB Oh sit up
\nD. Jump rope<\/h1>\n

\nSTRENGTH EMOTM
\nA. KB complex (5 swings 5 cleans 5 presses)
\nB. Plank remainder of time<\/h1>\n","protected":false},"excerpt":{"rendered":"

HIIT WARMUP A. Bike 30 on 30 off x4 2 MIN OF CARDIO FOLLOWED BY STRENGTH 30\/20 X3 A. Bike i. Squat<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":7202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-16830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/16830","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\/17"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=16830"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/16830\/revisions"}],"predecessor-version":[{"id":16833,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/16830\/revisions\/16833"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7202"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=16830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=16830"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=16830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}