{"id":23956,"date":"2019-10-16T17:49:41","date_gmt":"2019-10-16T21:49:41","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=23956"},"modified":"2019-10-16T17:49:41","modified_gmt":"2019-10-16T21:49:41","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Wednesday 10\/16\/19"},"content":{"rendered":"

WARMUP
\nA. 5 walkout pushups
\nB. 10\/ side worlds greatest
\nC. 10\/ side deep side lunges<\/h1>\n

\nGROUPS OF 3. ONE PERSON ON BIKE. ONE WORKING TOWARDS REPS. ONE HEAVY SANDBAG HOLD
\nA. 100 kB deadlifts
\nB. 80 ball clean and squat
\nC. 40 overhead press
\nD. 20 toes to bar
\nE. 40 pike pushups
\nF. 60 burpees
\nG. 80 weighted sit-ups
\nH. 200 jump rope
\nI. 60 goblet squats<\/h1>\n

\nSTRENGTH 15 MIN- 2 REPS INCREASE BY 2 REPS EACH ROUND
\nA. Plank dB pull across (per side)
\nB. Skull crushers
\nC. Weighted hip ups<\/h1>\n

\nFINISHER
\nEmotm
\n5 swings 5 squats
\nRemainder hold low squat<\/h1>\n","protected":false},"excerpt":{"rendered":"

WARMUP A. 5 walkout pushups B. 10\/ side worlds greatest C. 10\/ side deep side lunges GROUPS OF 3. ONE PERSON ON<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":10470,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-23956","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\/23956","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=23956"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23956\/revisions"}],"predecessor-version":[{"id":23957,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/23956\/revisions\/23957"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/10470"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=23956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=23956"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=23956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}