{"id":4402,"date":"2018-10-19T20:34:02","date_gmt":"2018-10-20T00:34:02","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4402"},"modified":"2018-10-19T20:34:02","modified_gmt":"2018-10-20T00:34:02","slug":"saturday-10-20-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-10-20-18\/","title":{"rendered":"Saturday 10\/20\/18"},"content":{"rendered":"

SATURDAY MORNING SWEAT<\/strong><\/span><\/h1>\n

Split the gym in half. Rock Paper Scissors with a twist. Reach the 2nd to last ring to earn a point. When you get out, you have one of the following based on a dice roll. Move quickly as the other team can capitalize.<\/strong><\/em>
\n»1,2 – 5 Pullup, 10 Pushup, 15 Squat
\n»3,4 – 10 KB Swings, 10 MB Slams
\n»5,6 – 10 Plank Up Downs<\/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>
\nWU3: JAB\/CROSS<\/span> —– SQUAT ROCKS<\/span>
\nWU4: HOOKS<\/span> —– NECK STRETCH<\/span>
\nR1: JAB\/CROSS\/BACK OFF<\/span> —– 5-8 KB CHEST SWING<\/span>
\nR2: JAB\/CROSS\/JAB<\/span> —– 5-8 KB CHEST SWING<\/span>
\nR3: PEG BOARD LEG RAISES  <\/span>—– 5-8 SA KB CLEAN
\n<\/span>R4: JAB\/CROSS\/HOOK\/ELBOW <\/span>—– 5-8 SA KB CLEAN
\n<\/span>R5: JAB\/CROSS\/JAB\/SLIP\/HOOK <\/span>—– 5-8 KB POWER SWINGS
\n<\/span>R6: PEG BOARD LEG RAISES <\/span>—– 5-8 KB POWER SINGS
\n<\/span>R7: JAB\/HOOK\/SLIP\/JAB\/CROSS <\/span>—– 10 SITUPS
\n<\/span>R8: FREE STYLE <\/span>—– 10 SITUPS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

SATURDAY MORNING SWEAT Split the gym in half. Rock Paper Scissors with a twist. Reach the 2nd to last ring to earn<\/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-4402","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4402","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=4402"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4402\/revisions"}],"predecessor-version":[{"id":4403,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4402\/revisions\/4403"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4402"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}