{"id":6146,"date":"2019-01-04T14:37:41","date_gmt":"2019-01-04T19:37:41","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6146"},"modified":"2019-02-03T10:08:03","modified_gmt":"2019-02-03T15:08:03","slug":"softball-1q-2019","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/softball-1q-2019\/","title":{"rendered":"Softball – 1Q 2019"},"content":{"rendered":"
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WEEK 1<\/strong><\/span><\/h2>\n

Warmup
\n<\/em><\/span><\/strong>» :30s Foam Roll IT\/Quads
\n» 10 Worlds Greatest Stretch
\n» 10 Roll Over to V-Sit
\n» 15 Wall Slide
\n» 10 Balance SLDL<\/h2>\n

Conditioning - 5 Rounds
\n<\/em><\/strong>» :30s Bike
\n» :30s Burpees
\n» :30s StarJacks<\/h2>\n

Strength - 3 Rounds
\n<\/em><\/strong>» 10 KB Deadlift
\n» 10 Ring Rows
\n» 15 Face Pulls
\n» :45s Planks<\/h2>\n

SAQ
\n<\/em><\/strong>» Jumping & Landing Technique (2 & 1 Foot)
\n» Box Jumps<\/h2>\n<\/div>\n<\/div><\/div>
\n
\n\t

WEEK 2<\/strong><\/span><\/h2>\n

Pre-Class Warmup
\n<\/em><\/strong>» :30s Foam Roll IT\/Quads
\n» 10 Worlds Greatest Stretch
\n» 10 Roll Over to V-Sit<\/h2>\n

Conditioning - 15m AMRAP with Partner
\n<\/em><\/strong>» 7 Cals
\n» 40y Farmer Carry
\n» 10 Wallball Squats<\/h2>\n

Strength - 3 Rounds
\n<\/em><\/strong>» 2KB Deadlift
\n» 5 Eccentric Pullups<\/h2>\n

» 8 LR Split Squats
\n» 8 LR 1KB SLDL<\/h2>\n

SAQ<\/em><\/strong>
\n» Ladder Lateral Bounds (with Box Jump)<\/h2>\n<\/div>\n<\/div><\/div>
\n
\n\t

WEEK 2<\/strong><\/span><\/h2>\n

Pre-Class Warmup
\n<\/em><\/strong>» :30s Foam Roll IT\/Quads
\n» 10 Worlds Greatest Stretch
\n» 10 Roll Over to V-Sit<\/h2>\n

Conditioning - 15m AMRAP
\n<\/em><\/strong>» 10 Pushups
\n» 10 KB Swings
\n» 10 Squats to Wallball
\n» 10 Situps
\n» 200y Run<\/h2>\n

Strength - 3 Rounds
\n<\/em><\/strong>» 5 TBDL
\n» 15 Standing Band Rows<\/h2>\n

» 8 LR Plyo Split Squats
\n» 8 LR 2KB SLDL<\/h2>\n

SAQ<\/em><\/strong>
\n» Wallball Pivot to Fence
\n» Wallball Chest Pass
\n» Wallball Slam<\/h2>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

WEEK 1 Warmup » :30s Foam Roll IT\/Quads » 10 Worlds Greatest Stretch » 10 Roll Over to V-Sit » 15 Wall Slide » 10 Balance<\/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-6146","post","type-post","status-publish","format-standard","hentry","category-standard-classes"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6146","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=6146"}],"version-history":[{"count":9,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6146\/revisions"}],"predecessor-version":[{"id":6697,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6146\/revisions\/6697"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6146"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}