{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/644657c2d18c1300111e2361?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Friday - 28/4/23","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/624ec951f7158600125438b0/show-cover.jpeg?height=200","description":"<p>Full autonomy in this one goes to you. </p><p><br></p><p>Pick your weight &amp; do as many reps as you can in 5 mins </p><p>Watch your leg strength and endurance shoot through the roof.</p>","author_name":"Bua"}