{"id":5557,"date":"2018-12-22T05:57:36","date_gmt":"2018-12-22T10:57:36","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5557"},"modified":"2018-12-22T05:57:36","modified_gmt":"2018-12-22T10:57:36","slug":"saturday-12-22-18-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-12-22-18-2\/","title":{"rendered":"Saturday 12\/22\/18"},"content":{"rendered":"

SMS
\n<\/strong><\/span>With a Parter, complete the following (alternate rounds):
\n<\/b>12 Rounds
\n15 Ass Bike Cals
\n10 Ring Dips
\n5 Burpee Wallball Chest Power Pass
\n(While resting, hold a :60s plank)<\/h1>\n

 <\/p>\n

\n
\n

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

Round 1<\/strong>
\nJAB\/CROSS — JAB\/CROSS\/HOOK
\n<\/span>10 KB\/DB PRESS
\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 POWER SWINGS
\n<\/span>ALT BIRD DOG — HEEL REACHES<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nJAB\/JAB\/CROSS\/LOW HOOK\/HOOK — STRAIGHT PUNCHES
\n<\/span>10 KB\/DB PRESS
\n<\/span>SIDE PLANK REACH UNDERS<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nJAB\/CROSS\/JAB\/ELBOW\/HOOK — FREE STYLE
\n<\/span>5-8 KB POWER SWINGS
\n<\/span>WINDMILLS<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nJAB\/CROSS\/HOOK\/HOOK — FREESTYLE
\n<\/span>10 KB\/DB PRESS
\n<\/span>PLANK LEG LIFTS \/LEG FLUTTERS<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

SMS With a Parter, complete the following (alternate rounds): 12 Rounds 15 Ass Bike Cals 10 Ring Dips 5 Burpee Wallball Chest<\/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-5557","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5557","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=5557"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5557\/revisions"}],"predecessor-version":[{"id":5561,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5557\/revisions\/5561"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5557"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}