{"id":29421,"date":"2019-12-15T21:06:45","date_gmt":"2019-12-16T02:06:45","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=29421"},"modified":"2019-12-15T21:06:45","modified_gmt":"2019-12-16T02:06:45","slug":"friday-hiit-9-19-19-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19-2-2-2-2-2\/","title":{"rendered":"Monday HIIT 12\/16\/19"},"content":{"rendered":"<h2>Warm up: 3x<br>\n20 Lunges<br>\n10 Push ups<br>\n8 KB Swings<\/h2>\n<h2>5-8 min:<br>\n50 Jump ropes<br>\n20 Jump lunges<br>\n8 Burpee MB OTS<\/h2>\n<h2>COTD: 2 Rounds 5 min each-15s between each, 45s rest after both completed<\/h2>\n<h2>Part A:<br>\n10\/13c Bike<br>\n30 Rope Slams<br>\n8 HR Push up w\/shoulder tap<\/h2>\n<h2>Part B:<br>\n8 DB\/KB Thrusters<br>\n8 MB Slam Burpees<br>\n10 Weighted sit ups<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: 3x 20 Lunges 10 Push ups 8 KB Swings 5-8 min: 50 Jump ropes 20 Jump lunges 8 Burpee MB<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19-2-2-2-2-2\/\">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-29421","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29421","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=29421"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29421\/revisions"}],"predecessor-version":[{"id":29422,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29421\/revisions\/29422"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=29421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=29421"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=29421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}