{"id":9181,"date":"2019-05-11T05:51:12","date_gmt":"2019-05-11T09:51:12","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9181"},"modified":"2019-05-11T06:04:23","modified_gmt":"2019-05-11T10:04:23","slug":"fund-sms-kb-5-12-19","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/fund-sms-kb-5-12-19\/","title":{"rendered":"FUND\/SMS\/KB 5\/12\/19"},"content":{"rendered":"

FUNDAMENTALS
\nBack to Basics with a modification
\n<\/em>
\n5-10 Ring Rows with 1 foot up
\n10-15 Weighted\/Banded Pushups
\n5-10 Bamboo Bar Squats
\n10-15 2KB Overhead Walking Lunges<\/b><\/b><\/h1>\n

SMS
\n<\/em>
\nJog to field\n<\/b><\/h1>

With a Partner, 10 Rounds Each
\n10 Sledges<\/div>

<strong>Hit a tire with a sledge hammer. Right hand on the top, bring the hammer over your right shoulder. As you bring the hammer down, top hand slides to meet bottom hand. Don't Miss. Hips drop.<\/strong><iframe id="_ytid_98246" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/89_1YVmEaz8?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>\" >Sledges<\/a>, Sprint 50 out, Sprint 50 back, then switch.<\/p>\n

THEN<\/p>\n

200y Walking Lunges – every 10yards stop and do 15 Pushup<\/div>

<strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_28117" 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>.<\/p>\n

Jog Home\n<\/p>

KETTLEBELL BOXING<\/strong><\/span><\/h1>\n

Round 1<\/strong>
\nS: STRAIGHT PUNCHES
\n<\/span>Jab \/\/ Jab\/Cross \/\/ Hook\/Hook
\n<\/span>20 KB Swings, 20 KB Squats <\/span><\/span>
\n<\/span><\/span>Across Body Mountain Climbers<\/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>20 Shuttles<\/span><\/span>
\n<\/span><\/span>Paused Bicycles with MB OH<\/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>20 KB Swings, 20 KB Squats
\n<\/span><\/span>Situp, Twist, Twist with MB<\/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>20 Shuttles
\nSpiderman Mountain Climbers<\/span><\/span><\/h1>\n

 <\/p>\n

Round 5<\/strong>
\nFREESTYLE
\n<\/span>FREESTYLE
\n<\/span>30\/22 Cals Assault Bike<\/span><\/span>
\nPlank Rotations<\/span><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

FUNDAMENTALS Back to Basics with a modification 5-10 Ring Rows with 1 foot up 10-15 Weighted\/Banded Pushups 5-10 Bamboo Bar Squats 10-15<\/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-9181","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9181","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=9181"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9181\/revisions"}],"predecessor-version":[{"id":9184,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9181\/revisions\/9184"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9181"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}