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legs

2026-01-28

3.12 mile walk w/ 20# weight vest Time: 57:23 (18:23 average pace per mile, 455 calories, 105 bpm) 50 push-ups

2026-01-25

WOD 20 min AMRAP 200m run 5 pull-ups 10 push-ups 15 squats Total: 7 rounds + 200m run (completed 8th round after time expired)

2026-01-22

Warm-up 10 cal Echo Bike 10 KB deadlifts (light) 10 banded pull-aparts 10 air squats 5 inchworms + push-up Strength Barbell Back Squat: 4 sets of 5 @ moderate weight (build across sets, stop before grind) Strict Press: 3 sets of 5 @ moderate weight Total: back squat: 135, 155, …

2026-01-21

2.3 mile walk w/ Kat and Owen Time: 43:22 (18:48 average pace per mile, 297 calories, 87 bpm) + 50 push-ups

2026-01-20

2.22 mile walk w/ Kat Time: 37:24 (16:49 average pace per mile, 274 calories, 95 bpm) WOD 14 min AMRAP 12 sumo deadlifts (75/55) 10 push press (75/55) 8 t2b 100m run Total: 5 rounds 50 push-ups box squats 5 x 3 cossack squat (30#) 3 x 6 per side …