{"id":8505,"date":"2019-04-11T07:02:34","date_gmt":"2019-04-11T11:02:34","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8505"},"modified":"2019-04-11T07:02:34","modified_gmt":"2019-04-11T11:02:34","slug":"bc-kb-4-11-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-11-19\/","title":{"rendered":"BC\/KB 4\/11\/19"},"content":{"rendered":"

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

5 Rounds<\/strong>
\n3 Strict Pullups
\n1 LR TGU<\/em><\/h2>\n

COTD\n

<\/p><\/strong>With a Partner or two:<\/strong>
\nA: Ski 100m
\nB: Plank<\/h2>\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 Scissor Press
\n<\/span><\/span>10 KB Scissor Press
\n<\/span><\/span>Alt Toe Touches
\n<\/span><\/span>Alt Toe Touches<\/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 into Squat
\n<\/span><\/span>10 KB Good Morning into 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 Scissor Press
\n<\/span><\/span>10 KB Scissor Press
\n<\/span><\/span>Windmills
\nWindmills<\/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 into Squat
\n<\/span><\/span>10 KB Good Morning into Squat
\n<\/span><\/span>Leg Raises
\nLeg Raises<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>:45s KB Cleans
\n<\/span><\/span>:45s HKB Swings
\nPlank ATW
\n<\/span><\/span>Plank ATW<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

Bootcamp 5 Rounds 3 Strict Pullups 1 LR TGU COTD With a Partner or two: A: Ski 100m B: Plank KETTLEBELL BOXING<\/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-8505","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8505","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=8505"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8505\/revisions"}],"predecessor-version":[{"id":8506,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8505\/revisions\/8506"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8505"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}