{"id":5466,"date":"2018-12-20T07:11:20","date_gmt":"2018-12-20T12:11:20","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5466"},"modified":"2018-12-20T07:22:30","modified_gmt":"2018-12-20T12:22:30","slug":"thursday-12-20-18-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/thursday-12-20-18-2\/","title":{"rendered":"Thursday 12\/20\/18"},"content":{"rendered":"

BOOTCAMP
\n<\/strong><\/span>2 Rounds
\n<\/b>Foam Roll IT Band\/Quad
\n10 Roll Over to V-Sit
\n10 Crawling WGS
\n10 Groiners<\/h1>\n

:30\/:15 x4 Rounds Each
\n<\/b>Shuffle Touches
\nWallball Slam and Chest Pass
\nKB Swings
\nAtomic Pushups<\/h1>\n

 <\/p>\n

\n
\n

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

Round 1<\/strong>
\nJAB\/CROSS — JAB\/CROSS\/HOOK
\n<\/span>10 KB PUSHUPS
\n<\/span>SUPERMAN\/HOLLOW — RELEASED RUSSIAN TWISTS
\n<\/span>
\nRound 2<\/strong>
\nJAB\/CROSS\/HOOK\/GUT — JAB\/LOW HOOK\/UPPER
\n<\/span>5-8 KB HEAVY PAUSED SQUATS
\n<\/span>BIRD DOG — ALT V-SITUPS<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nJAB\/JAB\/CROSS\/LOW HOOK\/HOOK — STRAIGHT PUNCHES
\n<\/span>10 KB PUSHUP
\n<\/span>ANTI-ROTATION — ANTI-ROTATION<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nJAB\/CROSS\/JAB\/ELBOW\/HOOK — FREE STYLE
\n<\/span>5-8 KB GOBLET SQUAT PAUSED
\n<\/span>GLUTE BRIDGE\/WINDMILLS<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nJAB\/CROSS\/HOOK\/HOOK — FREESTYLE
\n<\/span>5-8 KB PUSHUPS
\n<\/span>PLANK LEG LIFTS \/LEG FLUTTERS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP 2 Rounds Foam Roll IT Band\/Quad 10 Roll Over to V-Sit 10 Crawling WGS 10 Groiners :30\/:15 x4 Rounds Each Shuffle<\/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-5466","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5466","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=5466"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5466\/revisions"}],"predecessor-version":[{"id":5469,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5466\/revisions\/5469"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5466"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5466"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5466"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}