{"id":9822,"date":"2019-06-27T14:24:25","date_gmt":"2019-06-27T18:24:25","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=9822"},"modified":"2019-07-01T10:01:10","modified_gmt":"2019-07-01T14:01:10","slug":"sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/sunday-10-28-18-2-2-2-3-2-3-2-2-2-3-2-2-3-4-2-2-2-2-2-2-2-2\/","title":{"rendered":"Friday 06\/28\/19"},"content":{"rendered":"

WARMUP
\nBike 1 min
\nWorlds greatest 5\/side
\nBike 1 min
\n15 face pulls<\/h1>\n

CARDIO 40\/20
\nBike x5
\nkB swings
\nkB Squats
\nBox jumps
\nSlams
\nPushups
\n**REST**
\nRow x5
\nkB Lunges
\nBurpees
\nMountain climbers
\nSquat jumps
\nPlank jacks<\/h1>\n

STRENGTH 3 SETS OF EACH
\nLower body 1
\ni. 10 squat jumps
\nii. 10 kB deadlifts
\niii. 10 lateral goblet step up<\/h1>\n

Lower body 2
\ni. 10 jumping lunges
\nii. 10 dbl kB squats
\niii. 10 kB split squats (per leg)<\/h1>\n

Core
\ni. 30 sec side plank (per side)
\nii. 10 Superman row
\niii. 10 x&o<\/h1>\n","protected":false},"excerpt":{"rendered":"

WARMUP Bike 1 min Worlds greatest 5\/side Bike 1 min 15 face pulls CARDIO 40\/20 Bike x5 kB swings kB Squats Box<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":17,"featured_media":7202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-9822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9822","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\/17"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=9822"}],"version-history":[{"count":2,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9822\/revisions"}],"predecessor-version":[{"id":9824,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/9822\/revisions\/9824"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/7202"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=9822"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=9822"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=9822"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}