{"id":9720,"date":"2019-06-22T05:41:52","date_gmt":"2019-06-22T09:41:52","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9720"},"modified":"2019-06-22T05:41:52","modified_gmt":"2019-06-22T09:41:52","slug":"6-21-19-wce89","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/6-21-19-wce89\/","title":{"rendered":"6\/21\/19 – WCE89"},"content":{"rendered":"
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  1. \n

    WARMUP & CONDITIONING SETUP – 8min<\/span>
    \nIT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN.
    \nIF YOU ARE LATE YOU RISK INJURY.
    \n<\/span><\/em>
    \n<\/b>10-20 THORACIC OPENING ON FOAM ROLLER
    \n:20-40 QUAD\/HIP AND GLUTE SIDE STRETCH
    \n5-10 ROLL OVER TO V-SIT
    \n10-20 BAND LATERAL HAND WALK
    \n10-20 BAND LATERAL\/MONSTER WALK
    \n5-10 COSAK LUNGE
    \n10-15 KB ALT SWING<\/i><\/h2>\n<\/li>\n<\/ol>\n
    \n

    CONDITIONING<\/span><\/b><\/h2>\n

    20m AMRAP
    \n<\/b><\/h2>\n

    4 Rounds of Rowing Intervals (20:10)
    \n<\/span><\/span><\/b>10y DB Bear Crawl <\/span>(20\/30\/45)<\/span>(10\/20\/30)
    \n<\/span>4 Rounds of 40y Sprint\/Jogs
    \n<\/span><\/span><\/b>20 Body Weight Squats
    \n<\/span><\/span><\/h2>\n
    \n

    MOVE
    \n<\/span><\/b><\/h2>\n

    6min of: 3-5 Ring Pullups & 5-10 Pushups<\/h2>\n
    \n<\/div>\n<\/div>\n<\/div>\n
    \n
    \n
    \n
    Not sure how to perform an exercise?
    \nCheck out our exercise database of 300+ exercises!
    \n<\/strong><\/a>    https:\/\/burrstrength.com\/p\/exercises\/<\/strong><\/a><\/span><\/em><\/h6>\n<\/div>\n

     <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    WARMUP & CONDITIONING SETUP – 8min IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY.<\/p>\n

    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":9710,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,107],"tags":[],"class_list":["post-9720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning","category-wce"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9720","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=9720"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9720\/revisions"}],"predecessor-version":[{"id":9721,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9720\/revisions\/9721"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/9710"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9720"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}