{"id":8234,"date":"2019-03-19T05:47:21","date_gmt":"2019-03-19T09:47:21","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8234"},"modified":"2019-03-19T07:10:13","modified_gmt":"2019-03-19T11:10:13","slug":"fund-sms-kb-3-16-19-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-sms-kb-3-16-19-2\/","title":{"rendered":"BC\/KB 3\/19\/19"},"content":{"rendered":"

BOOTCAMP
\n<\/strong><\/span>5 Rounds
\n1 LR TGU
\n10 LR DB Row<\/h1>\n

COTD<\/strong><\/span><\/p>\n

BURN OUT – AMRAP Remaining Time
\n10 Weighted Situps
\n:45 Row SPRINT
\n:30s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_75023" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >Plank<\/a>
\n<\/strong><\/span><\/p>\n

<\/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 Goblet Lunge
\n<\/span><\/span>5 LR Goblet 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>Russian Twists
\nRussian Twists<\/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 Goblet Lunge
\n<\/span><\/span>5 LR Goblet 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":"

BOOTCAMP 5 Rounds 1 LR TGU 10 LR DB Row COTD BURN OUT – AMRAP Remaining Time 10 Weighted Situps :45 Row<\/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-8234","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8234","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=8234"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8234\/revisions"}],"predecessor-version":[{"id":8239,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8234\/revisions\/8239"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8234"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}