{"id":5101,"date":"2018-12-13T15:19:15","date_gmt":"2018-12-13T20:19:15","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5101"},"modified":"2018-12-12T15:23:25","modified_gmt":"2018-12-12T20:23:25","slug":"sunday-10-28-18-2-2-2-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3\/","title":{"rendered":"Friday 12\/14\/18"},"content":{"rendered":"<h1>HIIT<\/h1>\n<h1>WARMUP<br>\nA. Lunges<br>\nB. Crab<br>\nC. Wide spider walk<br>\nD. Bear crawl<\/h1>\n<h1>\n40\/20 WEIGHT THEN NO WEIGHT<br>\nA. Right back lunge knee drive<br>\ni. Right hopping low lunge<br>\nB. Squats weighted<br>\ni. Squat jumps<br>\nC. L back lunge knee drive<br>\ni. L hopping low lunge<br>\nD. Sumo squat weighted<br>\ni. Sumo squat hops<br>\nE. Pendulum lunge weighted<br>\ni. Jumping lunges<br>\nF. Squat walk forward back<br>\ni. Squat hop forward back<\/h1>\n<h1>40\/20 WEIGHT THEN HOLD<br>\nA. Bicep curls<br>\ni. Hold at 90 degrees<br>\nB. Tricep kickbacks<br>\ni. Hold straight back<br>\nC. Lateral raises<br>\ni. Hold up<br>\nD. High pull<br>\ni. Hold high<br>\nE. Overhead press<br>\ni. Hold high<br>\nF. Hammer curl<br>\ni. Hold at 90<\/h1>\n<h1>40\/20 ABS WEIGHTED<br>\nA. Weighted overhead<br>\nB. Half getup right<br>\nC. Half getup left<br>\nD. Russian drop<br>\nE. Straight leg reach back<br>\nF. Superman fly<\/h1>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>HIIT WARMUP A. Lunges B. Crab C. Wide spider walk D. Bear crawl 40\/20 WEIGHT THEN NO WEIGHT A. Right back lunge<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3\/\">Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":4844,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-5101","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\/5101","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=5101"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5101\/revisions"}],"predecessor-version":[{"id":5119,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5101\/revisions\/5119"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/4844"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5101"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}