{"id":24861,"date":"2019-10-27T20:38:05","date_gmt":"2019-10-28T00:38:05","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=24861"},"modified":"2019-10-31T20:51:27","modified_gmt":"2019-11-01T00:51:27","slug":"friday-hiit-9-19-19-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19-2-2\/","title":{"rendered":"Friday HIIT 11\/1\/19"},"content":{"rendered":"<h3><\/h3>\n<h3>Warm up:<br>\n5L\/R Kick overs to crab reach<br>\n5L\/R WGS<br>\n20Y Low bear crawls<br>\n20Y Butt kickers<br>\n20Y High Knees<br>\n60s Fast Feet<\/h3>\n<h3>COTD: 20 min<br>\n7\/11c Bike<br>\n2x (15 KB pulsing squats, 10 MB sit ups, 5 pull ups)<br>\n8 Burpee box jumps<br>\n30s Plank (weighted if possible)<\/h3>\n<h3>21,15,9<br>\nDB Thrusters<br>\nHanging leg raises<br>\nDB Bent over rows<\/h3>\n<h3>Cash out:<br>\n100 sec Dead-hang<br>\n100 Mountain climbers<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 5L\/R Kick overs to crab reach 5L\/R WGS 20Y Low bear crawls 20Y Butt kickers 20Y High Knees 60s Fast<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19-2-2\/\">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-24861","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/24861","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=24861"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/24861\/revisions"}],"predecessor-version":[{"id":25273,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/24861\/revisions\/25273"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=24861"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=24861"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=24861"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}