{"id":8450,"date":"2019-04-01T21:34:08","date_gmt":"2019-04-02T01:34:08","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8450"},"modified":"2019-04-02T05:40:11","modified_gmt":"2019-04-02T09:40:11","slug":"fund-sms-kb-4-2-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-sms-kb-4-2-19\/","title":{"rendered":"FUND\/SMS\/KB 4\/2\/19"},"content":{"rendered":"

Bootcamp<\/b><\/h1>\n

5 Rounds
\n1x LR Top Down TGU
\n2x :10s Pullup Hang with Eccentric Pullup\n

<\/p><\/em>COTD\n<\/h2>

6×20:10<\/strong>
\nRing Rows<\/div>

<strong>Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.<\/strong><iframe id="_ytid_25363" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?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>\" >Ring Rows<\/a>
\nSki
\nAir 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_31447" 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>
\nPB In\/Up\/Out\/In\/Back\/Out\n<\/p>
\n

<\/h1>\n

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

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross \/\/ Hook\/Hook
\n<\/span>10 SA Push Press
\n<\/span><\/span>10 SA Push Press
\n<\/span><\/span>Bicycles
\n<\/span><\/span>Bicycles<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Hook
\n<\/span>10 KB Good Morning
\n<\/span><\/span>10 KB Good Morning
\n<\/span><\/span>OH Situps
\n<\/span><\/span>OH Situps<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: 2 QUICK HOOKS (LL\/RR\/RL\/LR) \/ 10 Straight
\n<\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Elbow<\/span>
\n<\/span>10 SA Push Press
\n<\/span><\/span>10 SA Push Press
\n<\/span><\/span>Russian Twists
\nRussian 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>10 KB Good Morning
\n<\/span><\/span>10 KB Good Morning
\n<\/span><\/span>Plank Reaches
\n<\/span><\/span>Plank Reaches<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>:45s KB Squats
\n<\/span><\/span>:45s Pushups
\nSide Plank
\n<\/span><\/span>Side Plank<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

Bootcamp 5 Rounds 1x LR Top Down TGU 2x :10s Pullup Hang with Eccentric Pullup COTD 6×20:10 Ring Rows Ski Air Squats<\/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-8450","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8450","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=8450"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8450\/revisions"}],"predecessor-version":[{"id":8459,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8450\/revisions\/8459"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8450"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}