{"id":8491,"date":"2019-04-08T21:38:05","date_gmt":"2019-04-09T01:38:05","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8491"},"modified":"2019-04-08T21:38:05","modified_gmt":"2019-04-09T01:38:05","slug":"bc-kb-4-4-19-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-4-19-2\/","title":{"rendered":"BC\/KB 4\/9\/19"},"content":{"rendered":"

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

5 Rounds<\/strong>
\n5 LR 1 Arm DB Overhead Situps
\n10 KB\/DB Suitcase Rows<\/em><\/h2>\n

COTD<\/strong>\n<\/h2>

With a Partner – You go I go
\nPerform 3 Rounds each, rest :60s and go again<\/strong>
\nSprint 40y
\n10 MB Slams<\/div>

<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_94786" 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<\/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 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 5 LR 1 Arm DB Overhead Situps 10 KB\/DB Suitcase Rows COTD With a Partner – You go I<\/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-8491","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8491","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=8491"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8491\/revisions"}],"predecessor-version":[{"id":8495,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8491\/revisions\/8495"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8491"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}