{"id":25519,"date":"2019-11-03T19:58:10","date_gmt":"2019-11-04T00:58:10","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=25519"},"modified":"2019-11-03T19:58:54","modified_gmt":"2019-11-04T00:58:54","slug":"friday-hiit-9-19-19-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19-2-2-2-2\/","title":{"rendered":"Monday HIIT 11\/4\/19"},"content":{"rendered":"

<\/h3>\n

Warm up:
\n5L\/R WGS
\n10 Kick throughs
\n30s Jump rope\/Jumping jacks
\n30s High knees
\n30s Squats
\n30s Stationary lunges
\n30s Push ups<\/h3>\n

COTD: 20min (Must complete 100 hanging leg raises\/leg lifts before end of workout. Can be broken up however you like.)
\n12\/15c Bike
\n50SU\/30DU
\n3x (6 Tarzan pull ups, 6 HR push ups)
\n10 SL Burpees
\n15\/20c Row\/Ski<\/h3>\n

3 Rounds:
\n10L\/R Hammer curls
\n10 DB Skull crushers
\n20Y Alligator crawls w\/sliders<\/h3>\n

Core strength: 2-3 Rounds
\n6L\/R Walking plank push ups
\n15 Hollow rocks
\n5L\/R TGU crunch
\n20s V-sit hold
\n40 Mountain climbers<\/h3>\n","protected":false},"excerpt":{"rendered":"

Warm up: 5L\/R WGS 10 Kick throughs 30s Jump rope\/Jumping jacks 30s High knees 30s Squats 30s Stationary lunges 30s Push ups<\/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-25519","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25519","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=25519"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25519\/revisions"}],"predecessor-version":[{"id":25521,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25519\/revisions\/25521"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=25519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=25519"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=25519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}