{"id":8249,"date":"2019-03-20T21:44:50","date_gmt":"2019-03-21T01:44:50","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8249"},"modified":"2019-03-21T07:59:36","modified_gmt":"2019-03-21T11:59:36","slug":"bc-kb-3-21-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-3-21-19\/","title":{"rendered":"BC\/KB 3\/21\/19"},"content":{"rendered":"

BOOTCAMP
\n<\/strong><\/span>5 Rounds
\n7 Chest Weighted Situps
\n7 Overhead Situps
\n5 Eccentric Pullups\n<\/h1>

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

CORE – 5 Rounds
\n10 Body Saws
\n:30s Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_79052" 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>
\n15 MB Slams<\/div>
<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_14496" 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>
\n<\/strong><\/span>\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 Good Morning
\n<\/span><\/span>10 KB Good Morning
\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 Lunge
\n<\/span><\/span>5 LR 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 Good Morning
\n<\/span><\/span>10 Good Morning
\n<\/span><\/span>Reverse Russian Twists
\nReverse Russian Twists<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Gut\/Elbow
\n<\/span>5 LR Lunge
\n<\/span><\/span>5 LR Lunge
\n<\/span><\/span>Plank
\n<\/span><\/span>Plank<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>1m Pushup Shoulder Taps
\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 7 Chest Weighted Situps 7 Overhead Situps 5 Eccentric Pullups COTD CORE – 5 Rounds 10 Body Saws :30s<\/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-8249","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8249","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=8249"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8249\/revisions"}],"predecessor-version":[{"id":8257,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8249\/revisions\/8257"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8249"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}