{"id":9007,"date":"2019-04-29T21:51:47","date_gmt":"2019-04-30T01:51:47","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9007"},"modified":"2019-04-30T07:05:58","modified_gmt":"2019-04-30T11:05:58","slug":"bc-kb-4-30-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/bc-kb-4-30-19\/","title":{"rendered":"BC\/KB 4\/30\/19"},"content":{"rendered":"

BOOTCAMP
\n..
\nCOTD<\/span>
\n..
\nTEST ON 1-5 of<\/span>
\nBox Jump
\nFarmer Carry
\nPullups
\nTGU
\nRow 500m
\n..
\nRemaining Time AMRAP
\nMURPH PREP
\n5 Pushup
\n10 Ring Rows
\n15 Walking Lunges
\n15\/11 Cals on Ski\/Bike\/Row\/Run<\/b><\/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>10 Scissor Presses<\/span><\/span>
\n<\/span><\/span>Plank<\/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>7 Squat, 7 Swing<\/span><\/span>
\n<\/span><\/span>Paused Bicycles<\/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>10 Scissor Presses
\n<\/span><\/span>Band Rotations<\/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>7 Squat, 7 Swing
\nAcross Body MTN Climber<\/span><\/span><\/h1>\n

 <\/p>\n

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

BOOTCAMP .. COTD .. TEST ON 1-5 of Box Jump Farmer Carry Pullups TGU Row 500m .. Remaining Time AMRAP MURPH PREP<\/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-9007","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9007","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=9007"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9007\/revisions"}],"predecessor-version":[{"id":9010,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9007\/revisions\/9010"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9007"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}