{"id":8622,"date":"2019-04-16T04:35:24","date_gmt":"2019-04-16T08:35:24","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8622"},"modified":"2019-04-16T07:05:54","modified_gmt":"2019-04-16T11:05:54","slug":"bc-kb-4-16-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-16-19\/","title":{"rendered":"BC\/KB 4\/16\/19"},"content":{"rendered":"

BOOTCAMP<\/b><\/h1>\n

<\/h1>\n

5 Rounds<\/span>
\n15 Band Kneeling Pull Down
\n30y LR SA KB\/DB Overhead Carry<\/b><\/h2>\n

COTD<\/p>\n

Core Blast with Rowing\/Ski<\/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 Swings
\n<\/span><\/span>10 KB Swings
\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 Bottom Up Press
\n<\/span><\/span>10 Bottom Up Press
\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 Swings
\n<\/span><\/span>10 KB Swings
\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 Bottom Up Press
\n<\/span><\/span>10 Bottom Up Press
\n<\/span><\/span>Leg Raises
\nLeg Raises<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>:60s KB Good Mornings
\n<\/span><\/span>:60s [5 Pushups, 10 Squats]\nPlank ATW
\n<\/span><\/span>Plank ATW<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP 5 Rounds 15 Band Kneeling Pull Down 30y LR SA KB\/DB Overhead Carry COTD Core Blast with Rowing\/Ski KETTLEBELL BOXING Round<\/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-8622","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8622","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=8622"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8622\/revisions"}],"predecessor-version":[{"id":8699,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8622\/revisions\/8699"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8622"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}