<strong>Drive your elbows and quickly tap your feet to the ball.<\/strong><iframe id="_ytid_57003" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/kwi78Lv4IhM?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>\" >toe taps<\/a><\/b><\/p>\n
<\/p>\n
Intermission: push up complex A<\/b><\/p>\n
1×8 push up <\/b><\/p>\n
1×8 wide push up<\/b><\/p>\n
1×8 narrow push up <\/b><\/p>\n
Rest<\/b>: 45s High step march<\/b><\/p>\n
<\/p>\n
Super set x3<\/b><\/p>\n
8 per side pulse lunges 4 sec pulse<\/b><\/p>\n
16 Plié Squat Calf Raises<\/b><\/p>\n
8 per side single leg deadlift<\/b><\/p>\n
<\/p>\n
Intermission: push up complex B<\/b><\/p>\n
1×8 incline\/decline push up<\/b><\/p>\n
1×8 staggered push up<\/b><\/p>\n
1×8 spiderman push up<\/b><\/p>\n
Rest<\/b>: 60s High step march<\/b><\/p>\n
<\/p>\n
Ab burn out: Superset x 3<\/b><\/p>\n
10 Double crunch<\/b><\/p>\n
20 Lying alt. leg lifts<\/b><\/p>\n
20 Russian twists<\/b><\/p>\n
20 Bicycles<\/b><\/p>\n
20 Opposite hand to feet<\/b><\/p>\n
10 Toe touches<\/b><\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Warm up High step march 1×8 per leg Step across body high knees 3×8 bw squats 1×8 per leg high knees 2×8<\/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":[41],"tags":[],"class_list":["post-31613","post","type-post","status-publish","format-standard","hentry","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31613","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=31613"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31613\/revisions"}],"predecessor-version":[{"id":31614,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/31613\/revisions\/31614"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=31613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=31613"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=31613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}