{"id":21444,"date":"2019-09-19T20:25:11","date_gmt":"2019-09-20T00:25:11","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=21444"},"modified":"2019-10-27T20:33:00","modified_gmt":"2019-10-28T00:33:00","slug":"friday-hiit-9-19-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19\/","title":{"rendered":"Monday HIIT 10\/28\/19"},"content":{"rendered":"

Warm up<\/span><\/p>\n

5L\/R Kick through to crab kick<\/span><\/p>\n

5L\/R WGS<\/span><\/p>\n

8 Toe grabs<\/span><\/p>\n

20s:<\/span><\/p>\n

High knees<\/span><\/p>\n

Jumping Jacks<\/div>

<strong>Foot go wide and land, arms reach and touch overhead. When feet come back together, arms are by your side.<\/strong><iframe id="_ytid_66594" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/7yRysKzIn2U?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>\" >Jumping jacks<\/a> <\/span><\/p>\n

Push ups <\/span><\/p>\n

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_87407" 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><\/span><\/p>\n

 <\/p>\n

Workout: 15 Min<\/span><\/p>\n

400m row<\/span><\/p>\n

10L\/R KB Gunslinger swings<\/span><\/p>\n

5x (1 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_25082" 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>, 6 slams)<\/span><\/p>\n

40y KB front rack carry<\/span><\/p>\n

 <\/p>\n

EMOTM 12<\/span><\/p>\n

8\/12c Bike<\/span><\/p>\n

15 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_87407" 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><\/span><\/p>\n

20 Abmat<\/div>

<strong>Using an abmat, place your feet together like a groin stretch.Start with shoulders on the ground, then situp and touch your feet.<\/strong><iframe id="_ytid_99870" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/LCix-07eMSQ?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>\" >Ab mats<\/a><\/span><\/p>\n

 <\/p>\n

Cash out:<\/span><\/p>\n

Flower by mosby <\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Warm up 5L\/R Kick through to crab kick 5L\/R WGS 8 Toe grabs 20s: High knees Jumping jacks\u00a0 Push ups\u00a0 Squats  <\/p>\n

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-21444","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21444","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=21444"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21444\/revisions"}],"predecessor-version":[{"id":24860,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/21444\/revisions\/24860"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=21444"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=21444"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=21444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}