{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/656effbfd8a766001271d4d9?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Thursday - 7/12/23","description":"<p>30 of the strictest pull ups possible, in 3 different variations to create new muscle tissue strength </p><p><br></p><p>followed by deliberate practice intervals on the rower </p>","author_name":"Bua"}