{"id":9049,"date":"2019-05-03T20:37:43","date_gmt":"2019-05-04T00:37:43","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9049"},"modified":"2019-05-04T08:01:32","modified_gmt":"2019-05-04T12:01:32","slug":"fund-sms-kb-5-4-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-sms-kb-5-4-19\/","title":{"rendered":"FUND\/SMS\/KB 5\/4\/19"},"content":{"rendered":"

FUNDAMENTALS
\nLoaded Carries<\/i><\/h1>\n

Farmer Carry
\nSled Drags from Hips
\n2KB Overhead Carry
\nBear Crawl, Dragging<\/h1>\n
\n

SMS
\nWith your TEAM<\/b><\/h1>\n

Sled Push 1 Mile (6 Laps, 1 lap = 300y)\n<\/h1>

50 Cal Bike
\n100 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_13555" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?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>\" >Pushups<\/a>
\n50 MB Slams<\/div>
<strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_29484" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/cHxiY5APLQ8?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>\" >MB Slams<\/a>
\n100 KB Swings
\n50 Burpee<\/div>
<strong>From a standing position, hands to floor, kick feet back, bring chest to floor, push back up, bring feet up then stand up and jump.<\/strong><iframe id="_ytid_66678" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/otlbkOuUHag?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>\" >Burpees<\/a>\n<\/p>

 <\/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>6 Shuttles in 2min<\/span><\/span>
\n<\/span><\/span>Weighted Toe Touches<\/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>30 KB Swings, 20 Pushups in 2min<\/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>6 Shuttles in 2min
\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\/Hook
\n<\/span>30 KB Swings, 20 Pushups in 2min
\n<\/span><\/span>Across Body MTN Climber<\/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":"

FUNDAMENTALS Loaded Carries Farmer Carry Sled Drags from Hips 2KB Overhead Carry Bear Crawl, Dragging SMS With your TEAM Sled Push 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-9049","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9049","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=9049"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9049\/revisions"}],"predecessor-version":[{"id":9054,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9049\/revisions\/9054"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9049"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}