{"id":25770,"date":"2019-11-07T16:32:06","date_gmt":"2019-11-07T21:32:06","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=25770"},"modified":"2019-11-05T16:33:53","modified_gmt":"2019-11-05T21:33:53","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2\/","title":{"rendered":"Friday 11\/08\/2019"},"content":{"rendered":"

WARMUP X 4
\nA. Row 1 min
\nB. 5 pushups\/5 squats \/5 sit ups amrap<\/h1>\n

\n4 MOVES 20SEC REST. ALL MOVES 60SEC THEN ALL 40SEC THEN 20SEC
\nA. kB swings
\nB. Plank up downs
\nC. Mb slams
\nD. DB skiers<\/h1>\n

\nTABATA 20\/10 X8
\nAlternate row and side plank hip ups<\/h1>\n

\n4 MOVES 20SEC REST. ALL MOVES 60SEC THEN ALL 40SEC THEN 20SEC
\nA. kB snatch
\nB. Prisoner squats
\nC. Mb over shoulder
\nD. DB man maker<\/h1>\n

\nTABATA 20\/10 X8
\nAlternate bike and weighted plank<\/h1>\n

\n4 MOVES 20SEC REST. ALL MOVES 60SEC THEN ALL 40SEC THEN 20SEC
\nA. kB deadlift high pull
\nB. Squat jumps
\nC. Mb slam w forward leap
\nD. DB renegade row<\/h1>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

WARMUP X 4 A. Row 1 min B. 5 pushups\/5 squats \/5 sit ups amrap 4 MOVES 20SEC REST. ALL MOVES 60SEC<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":7202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-25770","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\/25770","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=25770"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25770\/revisions"}],"predecessor-version":[{"id":25774,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/25770\/revisions\/25774"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7202"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=25770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=25770"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=25770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}