{"id":23492,"date":"2019-10-10T20:47:48","date_gmt":"2019-10-11T00:47:48","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=23492"},"modified":"2019-10-10T20:47:48","modified_gmt":"2019-10-11T00:47:48","slug":"friday-hiit-9-19-19-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19-2\/","title":{"rendered":"Friday HIIT 10\/11\/19"},"content":{"rendered":"

Warm up:
\n8 Inchworms
\n20 High knees
\n20 Butt kickers
\n60s Fast feet on my count<\/h3>\n

Grab a partner: (partner A is rowing Partner B holds a plank still partner A is done)<\/h3>\n

5x8c Rowing sprints<\/h3>\n

COTD:
\n9\/12c Bike
\n2x
\n3L\/R SA KB Squat, clean, and press
\n10 Burpees
\n15 Jump squats
\n20L\/R Plank rope slams<\/h3>\n

Extra:
\nPartner core: Remainder of class
\n20 Partner leg throws
\n20 Partner MB sit up toss
\n10L\/R Partner MB side toss
\n10L\/R Squat w\/MB rotation<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 8 Inchworms 20 High knees 20 Butt kickers 60s Fast feet on my count Grab a partner: (partner A is<\/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-23492","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23492","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=23492"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23492\/revisions"}],"predecessor-version":[{"id":23493,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23492\/revisions\/23493"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=23492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=23492"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=23492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}