{"id":1503,"date":"2026-07-10T00:39:00","date_gmt":"2026-07-09T23:39:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=1503"},"modified":"2026-07-06T20:40:24","modified_gmt":"2026-07-06T19:40:24","slug":"friday-07-10-26","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2026\/07\/10\/friday-07-10-26\/","title":{"rendered":"Friday 07.10.26"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Class Times: 6am, 4:15pm, &amp; 5:30 pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">16:00 EMOM<br>minute 1: 50ft Dual Kettlebell or Dumbbell Front Rack Walking Lunge<br>minute 2: 15 GHD Sit-Ups<br>minute 3: 20 Wall Balls<br>minute 4: Rest<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Accessories<br>For Quality:<br>5 Sets:<br>20-:30 Flutter Kicks<br>:30-:45 Superman Angels with Shoulder Rotations (over object if you are strong enough)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Class Times: 6am, 4:15pm, &amp; 5:30 pm 16:00 EMOMminute 1: [&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-1503","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; 5:30 pm 16:00 EMOMminute 1: [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1503","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=1503"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1503\/revisions"}],"predecessor-version":[{"id":1504,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1503\/revisions\/1504"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}