{"version":"1.0","provider_name":"CoachUp Nation","provider_url":"https:\/\/www.coachup.com\/nation","author_name":"CoachUp","author_url":"https:\/\/www.coachup.com\/nation\/articles\/author\/coachup","title":"How To Do Renegade Rows - CoachUp Nation","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"tFk1aeheDt\"><a href=\"https:\/\/www.coachup.com\/nation\/articles\/how-to-do-renegade-rows\">How To Do Renegade Rows<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/www.coachup.com\/nation\/articles\/how-to-do-renegade-rows\/embed#?secret=tFk1aeheDt\" width=\"600\" height=\"338\" title=\"&#8220;How To Do Renegade Rows&#8221; &#8212; CoachUp Nation\" data-secret=\"tFk1aeheDt\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/www.coachup.com\/nation\/wp-includes\/js\/wp-embed.min.js\n<\/script>\n","thumbnail_url":"https:\/\/www.coachup.com\/nation\/wp-content\/uploads\/2016\/08\/636150046647732154renegade.png","thumbnail_width":569,"thumbnail_height":320,"description":"How To Do Renegade Rows Transcription:&nbsp;&#8220;Hi, I&#8217;m Shane Toman, certified personal trainer and CoachUp coach &#8212; and this is the renegade row. The reason we do renegade rows is to improve our dynamic core strength and stability. To do the renegade row, first you wanna get up into a plank position with your hands holding [&hellip;]"}