{"id":8818,"date":"2019-04-20T06:03:18","date_gmt":"2019-04-20T10:03:18","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8818"},"modified":"2019-04-20T06:30:59","modified_gmt":"2019-04-20T10:30:59","slug":"fund-sms-kb-4-20-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-sms-kb-4-20-19\/","title":{"rendered":"FUND\/SMS\/KB 4\/20\/19"},"content":{"rendered":"

FUNDAMENTALS
\nIsolateral<\/i><\/h1>\n

20y LR Suitcase Carry
\n5-8 LR 1 Arm OH Walking Lunges
\n5-8 LR 1 Arm KB OHP
\n8-12 LR 1 Arm DB Row
\n:30s LR Side Plank<\/h1>\n
\n

SMS
\nYou go I go<\/b><\/h1>\n

0-7m:
\n3 Burpees, 10 KB Swings, 10 Shoulder Tap Pushups<\/h1>\n

8-15m:
\n10\/7 Ass Bike, 10 Ab Mats<\/h1>\n

16-22m:
\n5 Slams, 5 OTS, 10 Plyo Lunges<\/h1>\n

 <\/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>:45s Suitcase Hold<\/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>6 Back Step Lunge & OHP<\/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
\n<\/span>:45s Suitcase Hold
\n<\/span><\/span>Windmills<\/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>6 Back Step Lunge & OHP
\n<\/span><\/span>Across Body Mtn Climb
\n<\/span><\/span><\/h1>\n

 <\/p>\n

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

FUNDAMENTALS Isolateral 20y LR Suitcase Carry 5-8 LR 1 Arm OH Walking Lunges 5-8 LR 1 Arm KB OHP 8-12 LR 1<\/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-8818","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8818","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=8818"}],"version-history":[{"count":5,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8818\/revisions"}],"predecessor-version":[{"id":8844,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8818\/revisions\/8844"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8818"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8818"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}