{"id":6827,"date":"2019-02-11T13:45:10","date_gmt":"2019-02-11T18:45:10","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6827"},"modified":"2019-02-11T13:45:10","modified_gmt":"2019-02-11T18:45:10","slug":"bc-kb-boxing-2-12-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-boxing-2-12-19\/","title":{"rendered":"BC\/KB BOXING 2\/12\/19"},"content":{"rendered":"

BOOTCAMP\n

<\/p><\/strong>Strength<\/span>
\n5×5 Goblet Squats & Pullups\n<\/h1>

Then do COTD<\/span><\/p>\n

Finisher (:60\/:15)
\nSki & MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_33754" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/cHxiY5APLQ8?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >MB Slams<\/a>
\nJump Rope & KB Alt Swings
\nBattle Ropes & Squats<\/div>
<strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_69766" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a>\n<\/p>
\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\nJAB\/CROSS\/JAB\/REAR HOOK
\n<\/span>12 Swings
\n<\/span>OH Situp<\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: JAB\/JAB\/GUT\/GUT
\nJAB\/CROSS\/LEAD ELBOW\/GUT
\n<\/span>5 Goblet Squat
\n<\/span>WB Press w\/ Leg Flutters
\n<\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: BODY HOOKS
\nJAB\/CROSS\/HOOK\/ELBOW
\n<\/span>12 Swings
\n<\/span>Russian Twists<\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nS: 5 JAB, 5 CROSS, 5 HOOK
\nHOOK\/UPPER\/HOOK
\n<\/span>5 Goblet Squat
\n<\/span>Side Plank
\n<\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\nFREESTYLE
\n<\/span>AMRAP2m Burpee 10 Mtn Climber
\n<\/span>Plank<\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP Strength 5×5 Goblet Squats & Pullups Then do COTD Finisher (:60\/:15) Ski & MB Slams Jump Rope & KB Alt Swings<\/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-6827","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6827","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=6827"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6827\/revisions"}],"predecessor-version":[{"id":6828,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6827\/revisions\/6828"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6827"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}