{"id":8468,"date":"2019-04-03T21:24:34","date_gmt":"2019-04-04T01:24:34","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8468"},"modified":"2019-04-04T07:06:26","modified_gmt":"2019-04-04T11:06:26","slug":"bc-kb-4-4-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-4-19\/","title":{"rendered":"BC\/KB 4\/4\/19"},"content":{"rendered":"

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

5 Rounds
\n10x Overhead Situps
\n5x LR Paused at Top DB Rows<\/em><\/h2>\n

COTD<\/h2>\n

With a Partner – You go I go<\/strong>
\n100 KB Swings
\n100 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_95814" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >Pushups<\/a>
\n100 Wallball Squats<\/a>
\n100 MB Slams<\/div>
<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_90362" 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><\/p>\n
\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 KB Pushup
\n<\/span><\/span>10 KB Pushup
\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 Squat
\n<\/span><\/span>10 KB Squat
\n<\/span><\/span>Weighted Situps
\n<\/span><\/span>Weighted 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 KB Pushup
\n<\/span><\/span>10 KB Pushup
\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 Squat
\n<\/span><\/span>10 KB Squat
\n<\/span><\/span>Plank Foot Raises
\n<\/span><\/span>Plank Foot Raises<\/span><\/span><\/h1>\n

 <\/p>\n

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

Bootcamp 5 Rounds 10x Overhead Situps 5x LR Paused at Top DB Rows COTD With a Partner – You go I go<\/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-8468","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8468","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=8468"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8468\/revisions"}],"predecessor-version":[{"id":8476,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8468\/revisions\/8476"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8468"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}