{"id":4375,"date":"2018-10-17T20:19:23","date_gmt":"2018-10-18T00:19:23","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4375"},"modified":"2018-10-17T20:19:23","modified_gmt":"2018-10-18T00:19:23","slug":"thursday-10-18-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/thursday-10-18-18\/","title":{"rendered":"Thursday 10\/18\/18"},"content":{"rendered":"

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

10m AMRAP<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»5 SLOW Foam Roller Roll-Outs with 3s Pause
\n»:30s Wall Sit with Plate Straight Out
\n»5 LR Kick Throughs with Pushup
\n»15 Band Pull Throughs<\/h1>\n

 <\/p>\n

See COTD<\/strong><\/h1>\n

 <\/p>\n

3 Rounds – 20:10<\/strong><\/em>
\nFOCUS: KB Conditioning<\/em>
\n»Swings
\n»Squats
\n»Double Push Press<\/h1>\n
\n
\n

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

4 1m Rounds \/\/ 8 Two-Minute Rounds<\/strong><\/em><\/h1>\n

WU1: JAB<\/span> —– HALOS<\/span>
\nWU2: JAB\/CROSS<\/span> —– SQUAT ROCKS<\/span>
\nWU4: HOOKS<\/span> —– NECK STRETCH<\/span>
\nR1: JAB\/CROSS\/BACK OFF<\/span> —– 5-8 KB BU PRESS<\/span>
\nR2: JAB\/CROSS\/HOOK<\/span> —– 5-8 KB BU PRESS<\/span>
\nR3: :60s PLANK  <\/span>—– 5 KB SA FRONT RACK SQUATS
\n<\/span>R4: JAB\/CROSS\/JAB\/ELBOW <\/span>—– 5 KB SA FRONT RACK SQUATS
\n<\/span>R5: JAB\/CROSS\/HOOK\/ELBOW <\/span>—– 5-8 KB SA SWINGS
\n<\/span>R6: :60s PLANK <\/span>—– 5-8 KB SA SWINGS
\n<\/span>R7: JAB\/KNEE\/HOOK\/HOOK <\/span>—– 10 KB SITUPS
\n<\/span>R8: FREE STYLE <\/span>—– 10 KB SITUPS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMPS 10m AMRAP FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips \u00bb5 SLOW Foam Roller Roll-Outs with 3s Pause \u00bb:30s Wall<\/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-4375","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4375","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=4375"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4375\/revisions"}],"predecessor-version":[{"id":4376,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4375\/revisions\/4376"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4375"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}