{"id":28151,"date":"2019-12-05T17:42:37","date_gmt":"2019-12-05T22:42:37","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=28151"},"modified":"2019-12-01T11:57:16","modified_gmt":"2019-12-01T16:57:16","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2-2-2-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2-2-2-3\/","title":{"rendered":"Friday 12\/06\/2019"},"content":{"rendered":"

WARMUP X3
\nA. 10 face pulls
\nB. 10 Squatting butterfly push out<\/h1>\n

\nEMOTM
\nA. 10 burpees
\nB. 20m bear crawl
\nC. 20m oh plate lunges
\nD. 20 ab mat sit-ups<\/h1>\n

\n20 REPS 1 MIN\/15 REST (IF TIME LEFT JOG\/HOLD)
\nA. Sumo squat front raise  -jog-
\nB. Plank jack in out-jog-
\nC. DB squat hang to snatch OH-jog-
\nD. Curtsy jumps 10\/side (like skier\/ touch floor) -jog-
\nE. Reverse Lunge curl at bottom-jog-
\ni. 30 rest
\nF. Side shuffle jumping jack -jog-
\nG. Glute bridges  -hold high-
\nH. Mtn climbers 20\/leg -plank-
\nI. OH tricep w sumo squat (raise when squat raises) -squat hold-
\nJ. Leg lowers hold weights up -hold legs low-
\ni. 30 rest
\nK. Plank jumps left and right 10\/side -low plank hold-
\nL. SL DB RDL 10\/side -jog-
\nM. SCISSOR OH PRESS -jacks-
\nN. Bicep curl to OH press -jog-
\nO. Donkey kicks  -jog-
\ni. 30 rest
\nP. LATERAL Lunge DL 10\/leg -jog-
\nQ. Weighted fire hydrants 20 1 side
\nR. Weighted fire hydrants 20 1 side
\nS. High plank lift 1 arm up then pull to back via side 10\/arm -plank-
\nT. Skiers (double leg jump) -squat hold-
\ni. 30 rest
\nU. Squat w weights hanging to oh press -jacks-
\nV. 20\/leg bicycle
\nW. KB swing w both Dumbbells but go overhead
\nX. Bottom half burpee -high knees-
\nY. SQUAT JUMPS-hold low-<\/h1>\n","protected":false},"excerpt":{"rendered":"

WARMUP X3 A. 10 face pulls B. 10 Squatting butterfly push out EMOTM A. 10 burpees B. 20m bear crawl C. 20m<\/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-28151","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\/28151","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=28151"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/28151\/revisions"}],"predecessor-version":[{"id":28152,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/28151\/revisions\/28152"}],"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=28151"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=28151"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=28151"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}