{"id":4945,"date":"2018-11-30T19:47:48","date_gmt":"2018-12-01T00:47:48","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4945"},"modified":"2018-11-30T19:47:48","modified_gmt":"2018-12-01T00:47:48","slug":"saturday-12-1-18","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-12-1-18\/","title":{"rendered":"Saturday 12\/1\/18"},"content":{"rendered":"

SMS
\n<\/strong><\/span>With a Partner, Clear the board (1,2,3 go forwad;4,5 go back,6 go forward with 3 burpees)
\n1 – 5 KB Double Cleans
\n2 – 10 Pushups
\n3 – 10 LR Split Squats
\n4 – 5 LR Kneeling DB Press
\n5 – 10 Cals Bike
\n6 – 5 Pullups
\n7 – 10 Ring Dips
\n8 – 10 MB Slams
\n9 – 10 Wallballs
\n10 – 10 Cals Bike<\/b><\/h1>\n
\n
\n

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

R1: JAB\/CROSS\/HOOK<\/span>—– 5-8 KB SWING <\/span>—– PUSHUP HOLD BIRDDOGS<\/span>
\nR2: CROSS\/HOOK\/GUT<\/span> —– 5-8 KB SWING <\/span>—– ALT V UPS
\n<\/span>R3: JAB\/CROSS\/HOOK\/CROSS  <\/span>—– 5-8 SA DL <\/span>—– SIDE PLANKS THRUSTS
\n<\/span>R4: JAB\/CROSS\/HOOK\/UPPER <\/span>—– 5-8 SA DL <\/span>—– BODY SAWS
\n<\/span>R5: JAB\/UPPER\/ELBOW\/HOOK <\/span>—– 5-8 LAT LUNGE <\/span>—– PUSHUP HOLD BIRDDOGS
\n<\/span>R6: STRAIGHT PUNCHES <\/span>—– 5-8 LAT LUNGE <\/span>—– ALT V UPS
\n<\/span>R7: JAB\/KNEE\/ELBOW\/HOOK <\/span>—– 5-8 SA Z PRESS <\/span>—– SIDE PLANK THRUSTS
\n<\/span>R8: FREE STYLE <\/span>—– 5-8 SA Z PRESS <\/span>—– BODY SAWS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

SMS With a Partner, Clear the board (1,2,3 go forwad;4,5 go back,6 go forward with 3 burpees) 1 – 5 KB Double<\/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-4945","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4945","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=4945"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4945\/revisions"}],"predecessor-version":[{"id":4949,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4945\/revisions\/4949"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4945"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}