{"id":1411,"date":"2026-05-29T00:18:00","date_gmt":"2026-05-28T23:18:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=1411"},"modified":"2026-05-29T03:42:15","modified_gmt":"2026-05-29T02:42:15","slug":"friday-05-29-26","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2026\/05\/29\/friday-05-29-26\/","title":{"rendered":"Friday 05.29.26"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Class Times: 6am, 4:15pm, &amp; 5:30pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Run 400m<br>1 min alt leg swings<br>1 min bootstrap squats &#8211; 2s pause in the bottom<br>1 min inchworm pushups<br>1 min Single leg candlesticks<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 rds<br>10 russian swings<br>10 goblet squats<br>*then warming up to squat loading<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Front Squat<br>Every 2:30 x 3 Sets<br>Set 1: 5 Reps @ 75%<br>Set 2: 4 Reps @ 80%<br>Set 3: 3+ Reps @ 80%+<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C. 5 rds<br>7 squat cleans (155\/105)<br>9 ring dips<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100 jump ripe<br>*11 min timecap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Class Times: 6am, 4:15pm, &amp; 5:30pm Run 400m1 min alt [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-1411","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"bandito18@yahoo.com","author_link":"https:\/\/pwrnglry.com\/index.php\/author\/bandito18yahoo-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Class Times: 6am, 4:15pm, &amp; 5:30pm Run 400m1 min alt [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1411","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/comments?post=1411"}],"version-history":[{"count":2,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1411\/revisions"}],"predecessor-version":[{"id":1417,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1411\/revisions\/1417"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}