{"id":8118,"date":"2019-03-15T20:30:10","date_gmt":"2019-03-16T00:30:10","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8118"},"modified":"2019-03-15T20:30:10","modified_gmt":"2019-03-16T00:30:10","slug":"fund-sms-kb-3-16-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-sms-kb-3-16-19\/","title":{"rendered":"FUND\/SMS\/KB 3\/16\/19"},"content":{"rendered":"

FUNDAMENTALS
\nUni-Lateral Day!
\n<\/strong><\/span>5-10 SA DB Bench Press
\n5-10 SA KB OH Squat
\n5-10 SA Ring Row
\n5-10 SLDL
\n10-20 HSPU Variation Shoulder Taps<\/h1>\n

Conditioning<\/h1>\n
\n

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

WB Relays
\nBe the first team to win each event! We will do 3 bouts per round (with a variation on the last bout) followed by 3x100y sprints EMOTM.\n<\/i><\/h1>

Lateral
\nOver\/Under
\nChest
\nEtc..\n<\/p>

<\/h1>\n
\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross
\n<\/span>10 KB SA Swings
\n<\/span><\/span>10 KB SA Swings
\n<\/span><\/span>Alt Toe Touches with Holds
\n<\/span><\/span>Alt Toe Touches with Holds<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>5 LR Back Step Pass Under Lunge
\n<\/span><\/span>5 LR Back Step Pass Under Lunge
\n<\/span><\/span>Situps
\n<\/span><\/span>Situps<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: 2 QUICK HOOKS
\n<\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Elbow<\/span>
\n<\/span>10 SA Swings
\n<\/span><\/span>10 SA Swings
\n<\/span><\/span>Mountain Climber Toe Tap
\nMountain Climber Toe Tap<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\nJAB\/CROSS\/JAB\/GUT\/HOOK\/HOOK
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Gut\/Elbow
\n<\/span>5 LR Back Step Pass Under Lunge
\n<\/span><\/span>5 LR Back Step Pass Under Lunge
\n<\/span><\/span>Body Saws with Reach
\n<\/span><\/span>Body Saws with Reach<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>1m KB Swings
\n<\/span><\/span>REST
\nSide Plank Hip Thrusts
\n<\/span><\/span>Side Plank Hip Thrusts<\/span><\/span><\/h1>\n

 <\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

FUNDAMENTALS Uni-Lateral Day! 5-10 SA DB Bench Press 5-10 SA KB OH Squat 5-10 SA Ring Row 5-10 SLDL 10-20 HSPU Variation<\/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-8118","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8118","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=8118"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8118\/revisions"}],"predecessor-version":[{"id":8119,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8118\/revisions\/8119"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8118"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}