{"id":4463,"date":"2018-10-22T21:50:28","date_gmt":"2018-10-23T01:50:28","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4463"},"modified":"2018-10-22T21:50:28","modified_gmt":"2018-10-23T01:50:28","slug":"tuesday-10-23-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/tuesday-10-23-18\/","title":{"rendered":"Tuesday 10\/23\/18"},"content":{"rendered":"

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

10m AMRAP<\/strong><\/em>
\nFOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips<\/em>
\n»10 Hollow Rocks
\n»10 Hollow Rock on Bar
\n»3 L\/R 90\/90 to Standing
\n»5 L\/R BW SLDL<\/h1>\n

 <\/p>\n

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

 <\/p>\n

3 Rounds – 20:10<\/strong><\/em>
\nFOCUS: Core<\/em>
\n»Side Plank Thrusts
\n»MB Situp Throws
\n»Ring Knee Tucks<\/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":"

BOOTCAMPS 10m AMRAP FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips \u00bb10 Hollow Rocks \u00bb10 Hollow Rock on Bar \u00bb3 L\/R<\/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-4463","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4463","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=4463"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4463\/revisions"}],"predecessor-version":[{"id":4464,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4463\/revisions\/4464"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4463"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}