{"id":6150,"date":"2019-01-04T19:58:32","date_gmt":"2019-01-05T00:58:32","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6150"},"modified":"2019-01-04T19:58:32","modified_gmt":"2019-01-05T00:58:32","slug":"saturday-1-5-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/saturday-1-5-19\/","title":{"rendered":"Saturday 1\/5\/19"},"content":{"rendered":"

SMS
\n<\/strong><\/span><\/h1>\n

BSP FITNESS TEST: WORK CAPACITY<\/h1>\n
\n
\n

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

Round 1<\/strong>
\nJAB\/CROSS — JAB\/CROSS\/HOOK\/HOOK
\n<\/span>8 KB SWINGS
\n<\/span>RUSSIAN TWISTS — :30S ME PLANK
\n<\/span>
\nRound 2<\/strong>
\nCONSTANT HOOKS — JAB\/LOW HOOK\/UPPER
\n<\/span>5 L\/R KB PAUSED RDL
\n<\/span>IN AND OUTS — :30S ME PLANK<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nJAB\/JAB\/CROSS\/LOW HOOK\/HOOK\/HOOK — STRAIGHT PUNCHES
\n<\/span>8 KB SWINGS
\n<\/span>PAUSED BYCLES — :30S ME PLANK<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nJAB\/CROSS\/JAB\/ELBOW\/HOOK\/JAB CROSS — FREE STYLE
\n<\/span>5 LR KB PRESS
\n<\/span>WEIGHTED SITUP — :30S ME PLANK<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nJAB\/CROSS\/HOOK\/GUT\/HOOK — FREESTYLE
\n<\/span>AMRAP1st min KB GOBLET SQUATS
\n<\/span>HOLLOW ROCK — :30S ME PLANK<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

SMS BSP FITNESS TEST: WORK CAPACITY KETTLEBELL BOXING Round 1 JAB\/CROSS — JAB\/CROSS\/HOOK\/HOOK 8 KB SWINGS RUSSIAN TWISTS — :30S ME PLANK<\/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-6150","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6150","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=6150"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6150\/revisions"}],"predecessor-version":[{"id":6151,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6150\/revisions\/6151"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6150"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}