{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/624ec951f7158600125438b0/659d26a6949f2c00175ffd49?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Training Diaries - Wednesday  - 10/1/24","description":"<p>handstand push ups - to dial up body control and work some skills </p><p>box jump overs - to add in cardio and work some speed </p>","author_name":"Bua"}