[et_pb_section fb_built=”1″ _builder_version=”4.20.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.20.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.20.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/jlfitnessmiami.com\/wp-content\/uploads\/2023\/05\/sand-bag-workout-scaled.jpg” alt=”sandbag workout with jump rope” title_text=”sand-bag-workout” align=”center” _builder_version=”4.21.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″][\/et_pb_image][et_pb_text _builder_version=”4.21.0″ _module_preset=”default” text_font=”Raleway||||||||” text_font_size=”22px” text_line_height=”2em” custom_padding=”6px|32px|48px|40px||” global_colors_info=”{}”]<\/p>\n
\u00a0Workout Instructions:<\/strong><\/p>\n Perform the 3 movements in each circuit in a tri-set fashion, back-to-back, with no rest in between. Rest 45 seconds after the third exercise and then complete the circuit 2 more times.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" \u00a0Workout Instructions: Perform the 3 movements in each circuit in a tri-set fashion, back-to-back, with no rest in between. Rest 45 seconds after the third exercise and then complete the circuit 2 more times.<\/p>\n","protected":false},"author":1,"featured_media":798,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"[et_pb_section fb_built=\"1\" _builder_version=\"4.20.4\" _module_preset=\"default\" global_colors_info=\"{}\"][et_pb_row _builder_version=\"4.20.4\" _module_preset=\"default\" global_colors_info=\"{}\"][et_pb_column type=\"4_4\" _builder_version=\"4.20.4\" _module_preset=\"default\" global_colors_info=\"{}\"][et_pb_image src=\"https:\/\/jlfitnessmiami.com\/wp-content\/uploads\/2023\/05\/sandbag-kettlebells-and-battle-ropes-scaled.jpg\" alt=\"sandbag,-kettlebells-and-battle-ropes\" title_text=\"sandbag,-kettlebells-and-battle-ropes\" align=\"center\" _builder_version=\"4.21.0\" _module_preset=\"default\" hover_enabled=\"0\" global_colors_info=\"{}\" sticky_enabled=\"0\"][\/et_pb_image][et_pb_text _builder_version=\"4.21.0\" _module_preset=\"default\" text_font=\"Raleway||||||||\" text_font_size=\"22px\" text_line_height=\"2em\" custom_padding=\"6px|32px|48px|40px||\" hover_enabled=\"0\" global_colors_info=\"{}\" theme_builder_area=\"post_content\" sticky_enabled=\"0\"]\n\nWorkout Instructions:<\/strong>\n\nStart at the bottom and work your way up. Complete 4 rounds.\n\nLevel 1: <\/em><\/strong> <\/span>Complete the 3 exercises back to back without resting. Then rest no more than 60 seconds before going to Level 2.\n\nLevel 2:<\/strong><\/em> <\/span>Complete the 2 exercises back to back without resting. Then rest no more than 45 seconds before going to Level 3.\n\nLevel 3:<\/strong><\/em> <\/span>Complete the 2 exercises back to back without resting. Then rest no more than 30 seconds before going to Level 4.\n\nLevel 4:<\/strong><\/em> <\/span>Do 15 seconds of full on battle ropes. Then rest no more than 20 seconds before going back to Level 1.\n\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]","_et_gb_content_width":"","footnotes":""},"categories":[18,20,6,4,38,2,10],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/posts\/1616"}],"collection":[{"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/comments?post=1616"}],"version-history":[{"count":3,"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/posts\/1616\/revisions"}],"predecessor-version":[{"id":1621,"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/posts\/1616\/revisions\/1621"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/media\/798"}],"wp:attachment":[{"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/media?parent=1616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/categories?post=1616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jlfitnessmiami.com\/wp-json\/wp\/v2\/tags?post=1616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}