{"id":3766,"date":"2018-09-17T21:08:23","date_gmt":"2018-09-18T01:08:23","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=3766"},"modified":"2018-09-17T21:08:23","modified_gmt":"2018-09-18T01:08:23","slug":"tuesday-9-11-18-2-4","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tuesday-9-11-18-2-4\/","title":{"rendered":"Tuesday 9\/18\/18"},"content":{"rendered":"

BOOTCAMPS<\/strong><\/span><\/h1>\n

12m AMRAP<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»5 LR 3s Hold PVC Pipe External Rotations of Shoulder
\n»10 Band Y Pulls
\n»10 LR Seated Hip 90\/90s
\n»10 LR Split Squats<\/h1>\n

<\/h1>\n

Conditioning of the Day RX<\/strong><\/em><\/h1>\n

1 Round – Partition as you please
\n<\/strong>»30 Box Jumps
\n»30 Burpees with Overhead Touches
\n»30 DB\/KB Front Squats
\n»30 Agility Hurdle Ladder Hops
\n»30 Pushups with Shoulder Taps
\n»30 Ab Mats
\n»30 Ring Dips<\/h1>\n

<\/h1>\n

TABATA<\/strong><\/em>
\nFOCUS: CARDIO<\/em>
\n»1 – Agility Ladder Forward and Back Hops
\n»2 – Agility Rings Cross Jumps
\n»3 – Jump Ropes<\/h1>\n
\n
\n

KETTLEBELL BOXING<\/strong><\/span><\/h1>\n

10 Two-Minute Rounds<\/strong><\/em>
\nR1: JAB\/CROSS\/GUT<\/span> —– KB WARMUP<\/span>
\nR2: JAB\/CROSS\/HOOK<\/span> —– KB WARMUP
\n<\/span>R3: PEG BOARD LEG RAISES <\/span>—– 5-8 SA Deadlift
\n<\/span>R4: JAB\/CROSS\/SLIP\/HOOK <\/span>—– 5-8 SA Deadlift
\n<\/span>R5: JAB\/JAB\/CROSS\/KNEE <\/span>—– 5 KB Clean and Squat
\n<\/span>R6: PEG BOARD LEG RAISES <\/span>—– 5 KB Clean and Squat
\n<\/span>R7: JAB\/HOOK\/SWITCH\/JAB\/HOOK <\/span>—– 5 Heavy Situps
\n<\/span>R8: FREE STYLE <\/span>—– 5 Heavy Situps<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMPS 12m AMRAP FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips \u00bb5 LR 3s Hold PVC Pipe External Rotations of Shoulder<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-3766","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3766","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\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=3766"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3766\/revisions"}],"predecessor-version":[{"id":3770,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3766\/revisions\/3770"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3766"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3766"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3766"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}