{"id":4469,"date":"2018-10-25T13:24:35","date_gmt":"2018-10-25T17:24:35","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4469"},"modified":"2018-10-23T14:58:27","modified_gmt":"2018-10-23T18:58:27","slug":"friday-10-26-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/friday-10-26-18\/","title":{"rendered":"Friday 10\/26\/18"},"content":{"rendered":"<p>HIIT<\/p>\n<p>45 seconds work \/ 15 seconds rest<\/p>\n<ul>\n<li><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/kb-db-goblet-squat\/\" class=\"glossaryLink\" data-cmtooltip=\"&lt;div class=glossaryItemTitle&gt;KB\/DB Goblet Squat&lt;\/div&gt;&lt;div class=glossaryItemBody&gt;&lt;strong&gt;Hold a KB\/DB in the goblet position and squat.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_87307&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/qmUFx5CNmPw?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;&lt;\/div&gt;\">goblet squat<\/a><\/li>\n<li>high knees<\/li>\n<li>alternating lateral raises<\/li>\n<li>single arm thruster<\/li>\n<li>single arm side DB swing<\/li>\n<li>tricep <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/pushup\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Pushup<\/div><div class=glossaryItemBody>&lt;strong&gt;On your toes, bring your chest to the floor then push back up.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_50236&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >pushups<\/a><\/li>\n<li>low squat lateral leaps<\/li>\n<li>front DB swing<\/li>\n<li>cross over jacks<\/li>\n<li>halo<\/li>\n<\/ul>\n<p>EMOTM 10 minutes<\/p>\n<ul>\n<li>25 &nbsp;KB &nbsp;swings<\/li>\n<li>8 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/burpee\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Burpee<\/div><div class=glossaryItemBody>&lt;strong&gt;From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_11307&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >burpee<\/a> &nbsp;<a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/box-jumps\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Box Jumps<\/div><div class=glossaryItemBody>&lt;strong&gt;Jump from the floor with two feet and land on a box with two feet.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_15420&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/35zpwF9ISNA?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>\" >box jumps<\/a><\/li>\n<li>25 SA <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/kb-swing\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>KB Swing<\/div><div class=glossaryItemBody>&lt;iframe width=&quot;560&quot; height=&quot;315&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU&quot; frameborder=&quot;0&quot; allow=&quot;accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture&quot; allowfullscreen&gt;&lt;\/iframe&gt;<\/div>\" >KB swing<\/a><\/li>\n<li>25 SA <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/kb-swing\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>KB Swing<\/div><div class=glossaryItemBody>&lt;iframe width=&quot;560&quot; height=&quot;315&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU&quot; frameborder=&quot;0&quot; allow=&quot;accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture&quot; allowfullscreen&gt;&lt;\/iframe&gt;<\/div>\" >KB swing<\/a><\/li>\n<li>8 <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/burpee\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Burpee<\/div><div class=glossaryItemBody>&lt;strong&gt;From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_11307&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >burpees<\/a><\/li>\n<\/ul>\n<p>repeat section 1<\/p>\n","protected":false},"excerpt":{"rendered":"<p>HIIT 45 seconds work \/ 15 seconds rest goblet squat high knees alternating lateral raises single arm thruster single arm side DB<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/friday-10-26-18\/\">Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":3724,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-4469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4469","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\/17"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=4469"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4469\/revisions"}],"predecessor-version":[{"id":4470,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4469\/revisions\/4470"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/3724"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4469"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}