{"id":8751,"date":"2019-04-17T22:00:42","date_gmt":"2019-04-18T02:00:42","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8751"},"modified":"2019-04-18T07:10:52","modified_gmt":"2019-04-18T11:10:52","slug":"bc-kb-4-18-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-18-19\/","title":{"rendered":"BC\/KB 4\/18\/19"},"content":{"rendered":"

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

3-5 Rounds<\/span>
\n3-5 Pullups (Rings)
\n1 L\/R TGU<\/b><\/h2>\n

 <\/p>\n

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

3 Rounds with Partner (Partner Hold Plank<\/div>

<strong>Maintaining core position, hold it.<\/strong><iframe id="_ytid_76607" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/i019Poshmho?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>\" >Plank<\/a>)<\/span>
\n5 Swings
\n10y OH Carry
\n5 Swings
\n10y OH Carry<\/p>\n

You go I go<\/span>
\nRace to 100\/80 Cals on Row<\/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>40y Suitcase Carry<\/span><\/span>
\n<\/span><\/span>Birdogs<\/span><\/span><\/h1>\n

 <\/p>\n

Round 2<\/strong>
\nS: STRAIGHT\/STRAIGHT\/GUT\/GUT
\n<\/span>Jab \/\/Jab\/Cross \/\/ Jab\/Cross\/Body Hook
\n<\/span>10 Bottom Up Press<\/span><\/span>
\n<\/span><\/span>Weighted Situps<\/span><\/span><\/h1>\n

 <\/p>\n

Round 3<\/strong>
\nS: 2 QUICK HOOKS (LL\/RR\/RL\/LR) \/ 10 Guts
\n<\/span>Jab\/Cross \/\/ Jab\/Cross\/Hook \/\/ Jab\/Cross\/Hook\/Elbow<\/span>
\n<\/span>40y Suitcase Carry<\/span><\/span>
\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<\/span><\/span>
\n<\/span><\/span>Across Body Mtn Climb
\n<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>2m Jump Rope<\/span><\/span>
\nSide Plank
\n<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BOOTCAMP 3-5 Rounds 3-5 Pullups (Rings) 1 L\/R TGU   COTD 3 Rounds with Partner (Partner Hold Plank) 5 Swings 10y OH<\/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-8751","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8751","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=8751"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8751\/revisions"}],"predecessor-version":[{"id":8773,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8751\/revisions\/8773"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8751"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8751"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8751"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}