{"id":8929,"date":"2019-04-24T21:20:08","date_gmt":"2019-04-25T01:20:08","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=8929"},"modified":"2019-04-25T07:06:39","modified_gmt":"2019-04-25T11:06:39","slug":"bc-kb-4-25-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-25-19\/","title":{"rendered":"BC\/KB 4\/25\/19"},"content":{"rendered":"

BootCamp<\/span>
\n<\/b><\/h1>\n

COTD
\n..
\n..<\/strong><\/h1>\n

Perform 5 Rounds<\/strong>
\n8 L\/R Suitcase Hold & Press
\n10 Windshield Wipers
\n30 Mountain Climbers
\n..<\/strong>
\n..<\/strong>
\nPerform 1 Round<\/strong>
\n50 Step Ups
\nthen
\nAccumulate 3m In a Hang Position or Hollow Hold — if you drop, perform 10 Frog Hops
\n..<\/strong>
\n..
\n<\/strong>0.55-60 STRETCH<\/strong><\/h1>\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 Front Rack Carry<\/span><\/span>
\n<\/span><\/span>Bicycle Hold<\/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>8 Good Mornings<\/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>40y Front Rack Carry
\n<\/span><\/span>Glute bridge<\/span><\/span><\/h1>\n

 <\/p>\n

Round 4<\/strong>
\n5x Jab \/\/ 5x Cross \/\/ 5x Hook
\n<\/span>Jab\/Hook\/Elbow \/\/ Jab\/Gut\/Hook
\n<\/span>8 Good Mornings
\n<\/span><\/span>Leg Raises
\n<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>Jump Ropes<\/span><\/span>
\nPlank Up Downs
\n<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

BootCamp COTD .. .. Perform 5 Rounds 8 L\/R Suitcase Hold & Press 10 Windshield Wipers 30 Mountain Climbers .. .. Perform<\/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-8929","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8929","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=8929"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8929\/revisions"}],"predecessor-version":[{"id":8935,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/8929\/revisions\/8935"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=8929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=8929"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=8929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}