{"id":3973,"date":"2018-09-26T20:56:23","date_gmt":"2018-09-27T00:56:23","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=3973"},"modified":"2018-10-03T15:38:50","modified_gmt":"2018-10-03T19:38:50","slug":"007","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/007\/","title":{"rendered":"007"},"content":{"rendered":"<p><strong>Easy &mdash; :20s Work, :20s Rest<br>\nMedium &mdash; :30s Work, :15s Rest<br>\nHard &mdash; :45s Work, :15s Rest<br>\n<em>Go through all the exercises as many times as you can\/want! If a single sided exercise, repeat the round on the other side! Take :30 &ndash; :60s between rounds!<\/em><\/strong><\/p>\n<p><strong>Equipment Needed: Sliders<br>\n<\/strong>Don&rsquo;t have sliders? Grab a towel or paper plate and hit a wood floor or vinyl!<\/p>\n<ul>\n<li><a href=\"https:\/\/youtu.be\/VrPIWlk1aWc\"><strong>Icky Shuffle<\/strong><\/a>\n<ul>\n<li><em>Mod: Take it slow and learn!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/SeWhlAS8pBo\"><strong>Hop Scotch with Heel Touch<\/strong><\/a>\n<ul>\n<li><em>Mod: Ditch the heel touch!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/OGGXMTBDIwo\"><strong>2 Up 1 Back Bunny Hops<\/strong><\/a>\n<ul>\n<li><em>Mod: Go Slower!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/pciAcKPNYPw\"><strong>Crossovers<\/strong><\/a>\n<ul>\n<li><em>Mod: Take it slow and learn!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/L71U3gTgE34\"><strong>Ladder Pop Squats<\/strong><\/a>\n<ul>\n<li><em>Mod: Ditch The <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/squat\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Squats<\/div><div class=glossaryItemBody>&lt;strong&gt;Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_20185&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Squats<\/a>!<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<iframe loading=\"lazy\" id=\"_ytid_13254\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/VrPIWlk1aWc?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_11248\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/SeWhlAS8pBo?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_31514\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/OGGXMTBDIwo?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_80321\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/pciAcKPNYPw?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_52860\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/CBAG76XcEK8?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n","protected":false},"excerpt":{"rendered":"<p>Easy &#8212; :20s Work, :20s Rest Medium &#8212; :30s Work, :15s Rest Hard &#8212; :45s Work, :15s Rest Go through all the<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/007\/\">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":[93],"tags":[],"class_list":["post-3973","post","type-post","status-publish","format-standard","hentry","category-move"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3973","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=3973"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3973\/revisions"}],"predecessor-version":[{"id":3976,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3973\/revisions\/3976"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3973"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}