{"id":654,"date":"2025-07-21T19:37:34","date_gmt":"2025-07-21T18:37:34","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=654"},"modified":"2025-07-21T19:37:36","modified_gmt":"2025-07-21T18:37:36","slug":"monday-july-21st","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/07\/21\/monday-july-21st\/","title":{"rendered":"Monday July 21st"},"content":{"rendered":"\n<p>4:15pm Class or 5:30pm Class<\/p>\n\n\n\n<p>A: Coach led Warmup<\/p>\n\n\n\n<p>B. 4 sets for total time:<br>400\/350m Ski or Row<br>12 Deadlift 225-155\/155-95<br>14 Toes to Bar<br>16 Wall Ball<br>Rest 2 min between sets<\/p>\n\n\n\n<p>B. Every 4 minutes for 16 minutes<br>12 Shoulder taps against the wall<br>6\/ leg Bulgarian Split squats 135\/95 barbell<br>24&#8242; hs walk or (2\/1) &#8220;Wheel of Fun&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>4:15pm Class or 5:30pm Class A: Coach led Warmup B. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","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-654","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"aioseo_notices":[],"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":"4:15pm Class or 5:30pm Class A: Coach led Warmup B. [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/654","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=654"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/654\/revisions"}],"predecessor-version":[{"id":655,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/654\/revisions\/655"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}