{"id":2871,"date":"2024-11-20T20:52:59","date_gmt":"2024-11-20T20:52:59","guid":{"rendered":"https:\/\/squad5training.com\/?p=2871"},"modified":"2024-12-04T14:56:47","modified_gmt":"2024-12-04T14:56:47","slug":"saturday-17-jan-2025-abb-16_w-1-d-7","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=2871","title":{"rendered":"Saturday 18-Jan-2025: ABB-16_W.1-D.2"},"content":{"rendered":"<p>5min Cardio machine or Shuttle run<\/p>\n<p>then<\/p>\n<p>2 Rounds of: (Finish all the stations then do a second round)<\/p>\n<p>all the following:<\/p>\n<p>AMRAP 12min<\/p>\n<p>P1: Max Assault Bike Cals (or runner)<\/p>\n<p>P2: Ring Plank 30 sec+ Single Arm Kettlebell Overhead Carry15 meters (up to you to switch arms)<\/p>\n<p>1 min Break<\/p>\n<p>AMRAP 12min<\/p>\n<p>P1: Row Max cals (Or Ski)<\/p>\n<p>P2: L Sit on Parallettes 20 sec+ Double Unders 25 reps+ Single Arm Kettlebell Rack Carry 20 m ( up to you to switch arms)<\/p>\n<p>1 min Break<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5min Cardio machine or Shuttle run then 2 Rounds of: (Finish all the stations then do a second round) all the following: AMRAP 12min P1: Max Assault Bike Cals (or runner) P2: Ring Plank 30 sec+ Single Arm Kettlebell Overhead Carry15 meters (up to you to switch arms) 1 min Break AMRAP 12min P1: Row [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2871"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2871"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2871\/revisions"}],"predecessor-version":[{"id":2880,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2871\/revisions\/2880"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2871"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2871"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}