{"id":27388,"date":"2019-11-20T16:06:40","date_gmt":"2019-11-20T21:06:40","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=27388"},"modified":"2019-11-20T16:06:40","modified_gmt":"2019-11-20T21:06:40","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/","title":{"rendered":"Wednesday 11\/20\/2019"},"content":{"rendered":"<h1>Warmup:<\/h1>\n<h1>30 sec bike \/ slow bear crawl \/ 30 sec bike \/ forward leaps<\/h1>\n<h1>\n8 min amrap Upper Body<\/h1>\n<ol>\n<li>\n<h1>10 Narrow Push Ups<\/h1>\n<\/li>\n<li>\n<h1>15 Curl and Press<\/h1>\n<\/li>\n<li>\n<h1>15 Row and Reverse Fly<\/h1>\n<\/li>\n<li>\n<h1>20 Kickbacks<\/h1>\n<\/li>\n<\/ol>\n<h1>8 min amrap Lower Body<strong><br>\n<\/strong><\/h1>\n<ol>\n<li>\n<h1>10 Romanian Deadlift<\/h1>\n<\/li>\n<li>\n<h1>15 Glute Bridges<\/h1>\n<\/li>\n<li>\n<h1>15 Weighted Jump Squat to Front Lunge<\/h1>\n<\/li>\n<li>\n<h1>20 Side Lunges<\/h1>\n<\/li>\n<\/ol>\n<h1>8 min amrap Total Body<\/h1>\n<ol>\n<li>\n<h1>5 Manmakers<\/h1>\n<\/li>\n<li>\n<h1>10 Step Up knee drive<\/h1>\n<\/li>\n<li>\n<h1>15 push-up Plank jacks<\/h1>\n<\/li>\n<li>\n<h1>20 reverse lunge overhead press<\/h1>\n<\/li>\n<\/ol>\n<h1>8 min amrap Cardio<\/h1>\n<ol>\n<li>\n<h1>20 Tuck jump<\/h1>\n<\/li>\n<li>\n<h1>20 Star Jumps<\/h1>\n<\/li>\n<li>\n<h1>30 Crossbody High Knees<\/h1>\n<\/li>\n<li>\n<h1>50 Mountain Climbers<\/h1>\n<\/li>\n<\/ol>\n<h1>Core<\/h1>\n<h1>This round is timed with everyone doing each exercise together.<strong><br>\n<\/strong><\/h1>\n<ul>\n<li>\n<h1>30 seconds Plank<\/h1>\n<\/li>\n<li>\n<h1>30 reps Scissors<\/h1>\n<\/li>\n<li>\n<h1>30 seconds Plank<\/h1>\n<\/li>\n<li>\n<h1>30 reps Bicycles<\/h1>\n<\/li>\n<\/ul>\n<h1>Repeat once more for a 4 minute round<\/h1>\n<h1><\/h1>\n<h1>strength: pick one move from each section- increase weight. Amrap remainder of time<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>Warmup: 30 sec bike \/ slow bear crawl \/ 30 sec bike \/ forward leaps 8 min amrap Upper Body 10 Narrow<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-3-2-2-2-2-2-2-2-2-2-2-2-2-2-2\/\">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-27388","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\/27388","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=27388"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/27388\/revisions"}],"predecessor-version":[{"id":27389,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/27388\/revisions\/27389"}],"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=27388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=27388"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=27388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}