{"id":6748,"date":"2019-02-12T18:30:46","date_gmt":"2019-02-12T23:30:46","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6748"},"modified":"2019-02-06T13:31:32","modified_gmt":"2019-02-06T18:31:32","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-3\/","title":{"rendered":"Wednesday 02\/13\/19"},"content":{"rendered":"

BOOTCAMP<\/h4>\n

DECK OF HEARTS
\nFIRST PICK 10 REPS
\nSECOND PICK 12 REPS
\nKEEP INCREASING BY 2 REPS<\/h4>\n

LEGS:
\n2- ALT BACK LUNGES
\n3- SQUAT JUMPS
\n4-SIDE LEG LIFT
\n5-GOBLET SQUATS
\n6- SIDE LUNGE
\n7- ALT FRONT LUNGES
\n8-PLIE SQUAT JUMPS
\n9- BACK LEG LIFT
\n10- LUNGE KNEE DRIVE HOP
\nJ- FIRE HYDRANT
\nQ- ROUNDHOUSE KICKS
\nK- JUMPING JACKS
\nA- CALF RAISES<\/h4>\n

ARMS:
\n2- DOUBLE BENT OVER ROW
\n3- BENT OVER FLY
\n4-PUSHUPS
\n5-HAMMER FRONT RAISES
\n6- TRICEP DIPS
\n7- BICEP CURLS
\n8-SUPERMAN ARM PUSH OUTS
\n9- HAMMER CURLS
\n10- DOUBLE ARM TRICEP KICKBACKS
\nJ-SKULL CRUSHER
\nQ- PLANK FLY
\nK- L SHOULDER RAISES
\nA- LATERAL WALKING PLANK<\/h4>\n

ABS:
\n2- WINDMILL
\n3- SIT UP
\n4-PLANK IN AND OUT
\n5-SIDE PLANK HIP UPS
\n6- PLANK HIP DIPS
\n7-REVERSE BURPEE
\n8-LEG LOWERS
\n9- BICYCLE CRUNCH
\n10- SIT UP TWIST
\nJ- HEEL TAPS
\nQ- STANDING WINDMILL
\nK- HALF GET UP
\nA- HOLLOW ROCK<\/h4>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP DECK OF HEARTS FIRST PICK 10 REPS SECOND PICK 12 REPS KEEP INCREASING BY 2 REPS LEGS: 2- ALT BACK LUNGES<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":4716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-6748","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\/6748","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=6748"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6748\/revisions"}],"predecessor-version":[{"id":6749,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6748\/revisions\/6749"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/4716"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6748"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}