{"id":4791,"date":"2018-11-16T21:06:51","date_gmt":"2018-11-17T02:06:51","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4791"},"modified":"2018-11-17T07:58:37","modified_gmt":"2018-11-17T12:58:37","slug":"saturday-11-17-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-11-17-18\/","title":{"rendered":"Saturday 11\/17\/18"},"content":{"rendered":"

SMS
\n<\/strong><\/span>Deck of Card Race! Grab a partner, burn through your deck the fastest!<\/strong>
\n<\/strong><\/span>Diamonds – KB Deadlifts
\nHearts – DB Row
\nClubs – Burpees
\nSpades – MB Slams
\nJoker – Both hold a plank for :60s!<\/h1>\n
\n
\n

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

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

R1: JAB\/CROSS\/JAB\/CROSS<\/span> —– 5-8 SQUATS <\/span>—– SITUPS & TWIST<\/span>
\nR2: CROSS\/HOOK\/CROSS<\/span> —– 5-8 SQUATS <\/span>—– LEG FLUTTERS
\n<\/span>R3: JAB\/CROSS\/UPPER\/CROSS  <\/span>—– 5-8 DOUBLE KB PUSHPRESS <\/span>—– SIDE PLANKS
\n<\/span>R4: JAB\/CROSS\/JAB\/KNEE <\/span>—– 5-8 KB DOUBLE PUSH PRESS <\/span>—– BAND ROTATIONS
\n<\/span>R5: JAB\/ELBOW\/HOOK <\/span>—– 5-8 SLDL <\/span>—– SITUPS & TWIST
\n<\/span>R6: STRAIGHT PUNCHES <\/span>—– 5-8 SLDL <\/span>—– LEG FLUTTERS
\n<\/span>R7: JAB\/JAB\/HOOK\/L HOOK\/GUT <\/span>—– 5-8 KB SWINGS <\/span>—– SIDE PLANK
\n<\/span>R8: FREE STYLE <\/span>—– 5-8 SWINGS <\/span>—– BAND ROTATIONS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

SMS Deck of Card Race! Grab a partner, burn through your deck the fastest! Diamonds – KB Deadlifts Hearts – DB Row<\/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-4791","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4791","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=4791"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4791\/revisions"}],"predecessor-version":[{"id":4796,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4791\/revisions\/4796"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4791"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}