{"id":22557,"date":"2019-09-30T14:48:23","date_gmt":"2019-09-30T18:48:23","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=22557"},"modified":"2019-09-30T14:53:18","modified_gmt":"2019-09-30T18:53:18","slug":"mace-flow-e","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/mace-flow-e\/","title":{"rendered":"Mace Flow E (Plank to Angled Mace, Rotated Plank to Standing Mace, Rotated Plank Snatch)"},"content":{"rendered":"<iframe loading=\"lazy\" id=\"_ytid_46407\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rAWZ48geH-M?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_32977&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Plank<\/a> to Angled Mace<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rotated <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_32977&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Plank<\/a> to Standing Mace<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rotated <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_32977&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Plank<\/a> Snatch<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Plank to Angled Mace Rotated Plank to Standing Mace Rotated Plank Snatch<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[102,190],"tags":[],"class_list":["post-22557","post","type-post","status-publish","format-standard","hentry","category-excercise","category-mace"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/22557","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=22557"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/22557\/revisions"}],"predecessor-version":[{"id":22563,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/22557\/revisions\/22563"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=22557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=22557"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=22557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}