{"id":29989,"date":"2019-12-22T21:18:22","date_gmt":"2019-12-23T02:18:22","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=29989"},"modified":"2019-12-23T09:28:03","modified_gmt":"2019-12-23T14:28:03","slug":"friday-hiit-9-19-19-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/friday-hiit-9-19-19-2-2-2-2-2-2\/","title":{"rendered":"Monday HIIT 12\/23\/19"},"content":{"rendered":"

Warm up:<\/b><\/p>\n

30 jump ropes<\/span><\/p>\n

8-10 V-sit roll over<\/span><\/p>\n

10 Lunge w\/twist<\/span><\/p>\n

20y Butt kickers<\/span><\/p>\n

20y High knees<\/span><\/p>\n

<\/h2>\n

COTD: 1 round<\/span><\/p>\n

8\/11c bike<\/span><\/p>\n

8 sandbag get ups<\/span><\/p>\n

8 SL L\/R Burpee<\/div>

<strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_87816" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >burpees<\/a><\/span><\/p>\n

15 HR Push ups<\/span><\/p>\n

300m row\/ski<\/span><\/p>\n

<\/h2>\n

2 rounds<\/span><\/p>\n

20 MB squat<\/span><\/p>\n

20 Box Jumps<\/div>

<strong>Jump from the floor with two feet and land on a box with two feet.<\/strong><iframe id="_ytid_69204" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Box Jumps<\/a><\/span><\/p>\n

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

Warm up: 30 jump ropes 8-10 V-sit roll over 10 Lunge w\/twist 20y Butt kickers 20y High knees COTD: 1 round 8\/11c<\/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-29989","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29989","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=29989"}],"version-history":[{"count":6,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29989\/revisions"}],"predecessor-version":[{"id":30037,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/29989\/revisions\/30037"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=29989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=29989"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=29989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}