[Sunday] 11.7.21 Long Run- 18 Miles

AM

[A] Long Run- 18 Miles

18 miles at 3:31:02 (11:43 min/mi)

[Thursday] 11.4.21 8 Mile Run

AM

[A] Run 8 Miles

8 miles 1:24:06 (10:30 min/mi)

[Wednesday] 11.3.21 Morning Run- 10 Miles

AM

[A] Run 10 miles

10 miles 1:51:48 (11:10 min/mi)

[Monday] 11.01.21 Trail Run- 6 Miles

AM

[A] Trail Running- 6 Miles

6 miles 1:19:14 (13:12 min/mi)

[Sunday] 10.31.21 Long Run- 16 Miles

AM

[A] Long Run -16 Miles

16 miles for 2:51:37 (10:42 min/mi)

[Friday] 10.29.21 Run 7 Miles

AM

[A] Run 7 miles

7 miles at 1:16:31 (10:42 min/mi)

[Wednesday] 10.27.21 Run 8 Miles

AM

[A] Run 8 miles

8 miles at 1:21:01 (10:07 min/mi)

[Tuesday] 10.26.21 7 Mile Run

AM

[A] Run 7 miles

7 miles at 1:14:44 (10:40min/mi)

[Sunday] 10.24.21- Long Run

AM

[A] 15.34 Mile Run

2:52:08 @ 11:13/mi

[Friday] 10.22.21 10 Mile Trail Run

PM

[A] 10 Mile Trail Run

2:20:33 @ 14:00/mi

[Wednesday] 10.20.21 8 Mile Run

AM

[A] Run 8 miles

1:27:21 @ 10:53/mi

[Tuesday] 10.19.21 6 Mile Run

AM

[A] Run 6 miles

1:04:21 @ 10:43/mi

[Friday] 10.15.21 Calisthenics- Chest

AM

[A] For Work

Regular-to-wide push-ups 18/15/12

Elevated wide push-ups 15/12/12

Bird dog crunches 15/15/15 (on each side)

Tricep push-ups 15/15/15

Incline push-ups (on chair to get depth) 3x max 16/14/20

Banded behind the neck shrugs  (#green) 15/15/15

Banded front shrugs (#green)15/15/15

2 min plank

PM

[A] Plank app- Beginner Day 20

Push-ups: 180

[Thursday] 10.14.21 6 Mile Run

AM

[A] 6 Mile Run

1:04:01  (10:40/mi)

[Tuesday] 10.12.21 Back Calisthenics

PM

[A] Run 1 mile

[B] Max pull-ups

5.5 

[C] 15 EMOM

2 Pull-ups

[D] 100 Seated wide rows (#55)

[E] 4x12 Single arm kneeling lat pull-downs (#45)

[F] 4 Rounds

15 GHSU

1 Lap single arm farmer carry (#25) R/L

Pull-ups: 36

[Monday] 10.11.21 Treadmill Climb + PT Grinder

AM

[A] Shoulder mobility

[B] Treadmill Climb (Holding #15 DB)

15 minutes @ 3 mph

Minute 1-8- Elevation 8

Minute 9- Elevation 9

Minute 10- Elevation 10

Minute 11- Elevation 11

Minute 12- Elevation 12

Minute 13- Elevation 13

Minute 14- Elevation 14

Minute 15- Elevation 15

[C] PT Grinder

50 Jumping jacks (4-count)

25 Push-ups

25 Dive bomber push-ups

50 Jumping jacks (4-count)

50 Air squats

50 Monkey squats

25 Push-ups

50 Flutter kicks (4-count)

50 Mt. climbers (4-count)

25 Push-ups

25 Star jumps

50 Air squats

50 Leg levers

50 Burpees

Push-ups: 100

Air Squats: 100

Flutter kicks: 50

Burpees: 50

[Saturday] 10.9.21 The Middle Half- 2021

AM

[A] The Middle Half

13.1 miles at 2:11:31 [10:02 pace]

[Friday] 10.1.21 4 Mile Trail Run

AM

[A] 4 Mile Trail Run

4.83 miles 1:06.09 at 13:42/mi

[Tuesday] 9.28.21 5 Mile Run

AM

[A] Run 5 miles

5 miles at 55:19.5 at 10:24/mi

[Sunday] 9.25.21 Run 8 Miles

PM

[A] Run 8 Miles

8 miles- 1:22:25 @10:15/mi

[Saturday] 9.25.21 Krav Maga- Boxing

AM

[A] Krav Maga- Boxing

60 minutes

[Wednesday] 9.22.21 Rocky + Core

AM

[A] Shoulder mobility

[B] Rocky

5 min dead hang hold

Every break

Run 800m

15 push-ups

20 air squats

4 full rounds + 25 second hold

38:04.7

[C] 100 KB (#13) hollow hold flutter kicks (4 count)

6:49

[D] 5 AMRAP- Jumping jacks (4-count)

154

Push-ups: 60
Air Squats: 80

[Monday] 9.20.21 Krav Maga- Boxing

PM

[A] Krav Maga- Boxing cycle

60 minutes

[Sunday] 9.19.21 AM 8 Mile Run

AM

[A] 8 Mile run

1:24:25 @ 10:32/mi

[Saturday] 9.18.21 Krav Maga

AM

[A] Krav Maga- CQB

60 minutes

[Friday] 9.17.21 Murph

PM

[A] Murph

 

Run 1 mile 

100 pull-ups

200 push-ups

300 air squats

Run 1 mile

20 Rounds of 5/10/15

1:08:08

R1: 0:51            R11: 1:55

R2: 1:15            R12: 2:27

R3: 1:27            R13: 2:11

R4: 1:23            R14: 2:25

R5: 1:36            R15: 2:13

R6: 2:04            R16: 2:23

R7: 2:01            R17: 2:32

R8: 1:58            R18: 3:32

R9: 2:08            R19: 3:38

R10: 2:44          R20: 2:11

[B] 10 minutes sauna

[Saturday] 9.11.21 Bike- Krav Maga- Bike

AM

[A] Bike to Krav Maga Class

10.90 miles- 1:05:15

[B] Krav Maga- Long Range

60 minutes

[C] Bike to home

10.90 miles 1:13:04

[Friday] 9.10.21 5 Mile- Run- Push-Run

AM

[A] Mobility work

[B] 5 Mile- Run-Push-Run

Mile 1: 5.7 (10:30 pace)

Mile 2: 5.8 (10:20 pace)

Mile 3: 5.9 (10:10 pace)

Mile 4: 6.0 (10:00 pace)

Mile 5: 6.2 (9:40 pace)

Every 1/2 mile stop and perform 15 push-ups

Push-ups: 150

[Thursday] 9.9.21 Pull-ups + Burpee Test

AM

[A] Shoulder mobility

[B] Max pull-ups- a little wider than shoulder

5

[C] 20 EMOM

2 Pull-ups

[D] 3 Rounds for work:

15 Banded pull a parts (#black)

1 Lap- single KB farmer walk Lap around gym floor R/L (#54 KB)

[E] 100 Burpees for time:

9:50

PM

[A] Plank App- Beginner- Day 25

Pull-ups: 40
Burpees: 100

[Wednesday] 9.8.21 5.5 mile Run

AM

[A] 5.5 mile Mt Sanders to Tech Park Run

58:24 @ 10:42 mi/hr pace

PM
[A] Plank App- Beginner- Day 24

[Tuesday] 9.7.21 Push-up Recovery Day

PM

[A] Shoulder mobility

[B] Foam rolling + theragun

[C] For Time:

2, 4, 6,..... 20..... 6, 4, 2

Pyramid push-up. Have to stop between the sets.

19:01

Push-ups: 200

[Monday] 9.6.21 Rucking

AM

[A] 7.5 mile ruck w/ #25

1:49:15 @ 14:26/mi pace

[Sunday] 9.5.21 Cool Springs Run- 6 Miles

PM

[A] 6 mile run

1:11:00 @ 11:45/mi

[Saturday] 9.4.21 Cycle + Krav Maga

AM

[A] Morning flexibility

[B] Cycle 10 miles to Krav Maga Class

[C] Krav Maga- Gun cycle

60 minutes

[D] Cycle 10 miles back home

[Thursday] 9.2.21 AM Chest Calisthenics

AM

[A] Shoulder mobility

[B] For time:

20, 19, 18..... 3, 2, 1 Push-ups

1, 2, 3..... 18, 19, 20 KB Swings (#44)

38:58

Push-ups: 210

[Wednesday] 9.1.21 PM Calisthenics Back + Sauna

PM

[A] Shoulder mobility

[B] Back Calisthenics

4x Max normal pull-ups- 6/5/4/4

4x12 TRX Australian rows

4x12 Back extension on GHSU

4x Max close grip pull-ups 5/4/4/3

4x20 R/L Kneeling single arm cable lat pull-down #45

[C] 100x KB hollow hold (#15) flutter kick (4-count)

5:29

[D] 30 minutes in sauna

Pull-ups: 35
Flutter kicks: 100

[Monday] 8.30.21 AM Legs/Cardio- Box Jump Test + PM Krav Maga

AM

[A] Shoulder mobility

[B] 50 box jumps for time (24")

3:27

[C] 15 Min Treadmill Climb

1-8 minutes: 3.1 mph @ 8 incline while holding #15 DB in each hand 

9-15 minutes: 3.1 mph @ increase incline by 0.5 each minute #15 DB in each hand 

[D] 3 Rounds for work

10-8-6-4-2 push-ups with 15 second rest between sets

Then max chin-ups

Then max sit-ups in 1 minute

Rest 1 minute

7/25, 5/22, 4/19

PM

[A] Krav Maga- Gun cycle

60 minutes

60 push-ups

45 sit-ups

[Sunday] AM 8 Mile Run + PM Push-ups

AM

[A] Run 8 miles

1: 37 @ 12:08 mile/hr

PM

[A] 60 EMOM- 5x push-ups

300 push-ups- Easy

[Saturday] 8.28.21 AM Krav Maga + PM Hike

AM

[A] Krav Maga- Ground

60 minutes

[B] Push mow yard- 60 minutes

[C] 2 mile walk

PM

[A] Hike at Bar Field with Family

2.6 miles with #20 ruck

[Thursday] 8.26.21 Chest Calisthenics

AM

[A] Shoulder mobility

[B] 1, 2, 3, ........to failure* push-ups

15 second rest until 10 reps and then 45 second rest

9 reps unbroken missed 10, then went up to 13 reps broken

[C] OH KB hollow holds (#14) flutter kicks 100 (4-count)

7:13 minutes

[D] Lucky 7's

7 AMRAP

7 Jumping jacks (4-count)

7 Push-ups

7 Rounds

Total push-ups= 140 

[Wednesday] 8.25.21 AM Run + PM Krav Maga

AM

[A] 5 mile run

1:10:13 5.40 miles at 13:017/mi pace 

PM

[A] Krav Maga- Ground cycle

60 minutes

[Tuesday] 8.24.21 Back Calisthenics

AM

[A] Shoulder mobility

[B] Back Calisthenics

4x Max pull-ups

6, 5, 4, 4

4x15 Back extension

4x15 Australian rows (5 wide + 5 normal + 5 narrow)

4x10 Banded- straight arm hollow holds pull downs (#red)

100 lat pulldowns- wide (#45) 

Stopped at 63 and then finished

4x20 KB swings (#44)

50 Narrow rows (#45)

[Monday] 8.23.21 AM 5 Mile Run + PM Krav Maga

AM

[A] 5 Mile run

55:17:01 (11:01 mile)

PM

[A] Krav Maga- Ground cycle

60 minutes

[Saturday] 8.21.21AM Krav Maga + PM Shoulders

AM

[A] Krav Maga- Hard impact weapons

60 minutes

PM

[A] Shoulder mobility

[B] Cross- over symmetry

[C] Calisthenics- Shoulders

4x 10 Pike push-ups

TABTA- Shoulder taps -4x :20/:10 

Ring-top static holds 4x :20

4x10 (#5) Supine lateral raise with 2 second hold

[Thursday] 8.19.21 Back Calisthenics

AM

[A] Shoulder mobility

[B] Back Calisthenics

4 sets- Max pull-ups

4, 4, 3, 3

4x 12- Back extension

4x 5-5-5 Australian rows (wide-normal-close)

4x10- Banded hollow rock- pull-overs (#red)

4x 12 DB (#5) Supine straight arm raises

[Wednesday] 8.18.21 Chest Calisthenics

PM

[A] Chest Calisthenics

TEST- 2 minute max push-ups

32

4 sets of max reps- Elevated push-up

33, 23, 18, 15

4 sets of max reps- Bench dips

12, 12, 12, 12

4 sets of max reps- Push-ups

11, 12, 12, 8

4 sets of max reps- Decline push-up

6, 6, 5, 3

[Tuesday] 8.17.21 5 Golden Rings + Core

PM

[A] Shoulder mobility

[B] 5 Golden Rings

5 Rounds every 5 minutes complete 1 round

20 Air squats

20 Cal row

Run 2 laps

3:13, 3:18, 3:25, 3:19, 3:21

[C] 4 Rounds

Max strict pull-ups

10 GHSU

:30 Side plank R/L

[Tuesday] 8.3.21 Chest Calisthenics

AM

[A] Cross-over Symmetry

[B] Plank app- Beginner Day 15

[C] For work:

Hindu push-ups 15/12/10

Paralette wide push-ups 15/12/10

Dips 15/12/10

Rocking horse push-ups 3x max 7/6/6

Banded pull-aparts (#red) 15/15/15

Superset

Banded chest flys (#15) 20/20/20

Close grip incline push-ups 3x max 11/9/7

[Sunday] 8.1.21 PM Power Cleans + Core

PM

[A] Cross-over Symmetry 

[B] Shoulder mobility

[C]Power cleans- Build to a heavy 1

95, 115, 125, 135, 155, 185

[D] For Time:

25 Burpees

15 Power cleans (#135)

25 Burpees

* Every minute do 7 ab sit-ups

10:52

[E] 4 Rounds for work

100m single sandbag farmer carry- R

100m single sandbag farmer carry- L

Banded woodchoppers (#red) x20- R

Banded woodchoppers (#red) x20- R

[Saturday] 7.31.21 AM Krav Maga + PM Deadlifts

AM

[A] Shoulder mobility

[B] Krav maga- knife cycle

60 minutes

PM

[A] Mow yard

[B] Cross-over Symmetry

[C] Deadlifts 5x10

135, 155, 185, 205, 225

[D] For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts #155

T2B

18:03

[E] Plank app- Beginner Day 14

[Friday] 7.30.21 4 Mile Run

AM

[A] Run 4 Miles

4.25 miles @  46:19 (10:52/mi)

[Friday] 7.23.21 Grinder PT

AM

[A] Shoulder mobility

[B] Plank app- Beginner day 10

[C] Grinder PT

50 4 count jumping jacks

50 Push-ups

25 Dive bomber push-ups

50 4 count jumping jacks

50 Air squats

50 Monkey squats

25 Push-ups

5 Minutes plank

50 4 count flutter kicks

50 4 count mtn. climbers

25 Push-ups

25 Star jumps

25 Air squats

50 Leg levers

50 Burpees

48 minutes. On plank- had it on a continuous clock- not stopping when I broke. As I progress, and get more in shape, going to stop plank clock when I break

[Thursday] 7.22.21 "Rocky + EMOM

AM

[A] Shoulder Mobility

[B] Plank app- Beginner Day 9

[C] "Rocky"

Dead hang for 5 minutes

Every break*

400m

10 push-ups 

15 air squats

30+ minutes- 6 breaks

[D] 10 EMOM

10 Box jumps (24")

6 BJ, 4 box step-ups

[Wednesday] 7.21.21 Chest Calisthenics

AM

[A] Shoulder mobility

[B] Chest- Calisthenics

Tempo 3-2-1 push-ups 15/12/10

Tricep push-ups 12/12/12

Banded wide-push-ups  (#black) 15/12/12

Banded front shrugs (#green) 15/15/15

Banded behind neck shrugs (#green) 15/15/15

[Monday] 7.19.21 Krav Maga- Ground

PM

[A] Mobility

[B] Krav Maga- Ground

60 minutes

[Saturday] 7.17.21 Krav Maga- Boxing

PM

[A] Flexibility

[B] Krav Maga- Boxing Cycle

60 minutes

[Friday] 7.16.21 Shoulders + Core

PM

[A] Shoulder mobility

[B] Crossover Symmetry- Activation

[C] Crossover Symmetry- Workout

[D] 4 Rounds

10 Inch worms

:30 Dead hang

20 Big circles

[E] 10 minutes working on handstand holds

[F] 4 Rounds

30 DU

:30 second side plank R

:30 second cliff hanger plank

:30 second side plank L

[Wednesday] 7.14.21 Calisthenics Back

AM

[A] Shoulder mobility

[B] Calisthenics- Back

Scapula pull-ups 6/6/6/6

Pull-ups max 3/3/3/3

Australian rows 10/10/10/10

TRX Bicep curls 10/10/10/10

Kneeling single cable lat pull downs (#35) 10/10, 10/10, 10/10

Banded pull-aparts  (#red) 15/15/15

[Tuesday] 7.13.21 PM Chest Calisthenics

PM

[A] Shoulder mobility

[B] Plank app- Beginner Day 4

[C] Chest

4-2-1 Tempo push-ups 15/12/10

Incline wide push-ups 15/12/10

Dips 8/6/5  (Really hard- shoulder pinch)

Decline push-up 9/8/8 (Fatigue set-in)

Kneeling tricep extension 10/8/8

Banded front shrugs 15/15 (#green)

Banded behind-neck shrugs (#green)

Max hold at bottom- 0:22 seconds

[D] 20 minutes on elliptical

[Monday] 7.12.21 AM "Jerry" + PM Krav Maga

AM

[A] Shoulder mobility

[B] "Jerry"

Run 1 mile

Row 2,000m

Run 1 mile

29:42 (Row @ 8:01)

[C] Core- 4 Rounds

15 GHSU

1 Lap single KB farmer carry R/L (#35)

[D] 25 minutes suana

PM

[A] Mobility

[B] Krav Maga- Boxing Cycle

60 Minutes

[Thursday] 7.8.21 Recovery

AM
[A] Shoulder mobility

[B] Chiro adjustment

[C] Plank App- Beginner Day-3

[Wednesday] 7.7.21 AM Calisthenics Back + PM Krav Maga

AM

[A] Shoulder mobility

[B] Deadlift 4x10

135, 185, 195, 205

[C] Plank App- Beginner Day 2

[D] Back

4x Max static pull-up holds :09/:08/:08

4x Max pull-ups  2.5/2.5/2  Can only get half way

4x12 Single arm banded pull downs (#red)

4x12 Banded pull apart (#red)

4x12 Seated machine close grip row (#75)

PM

[A] Stretch

[B] Krav Maga- CQB

60 minutes

[Tuesday] 7.6.21 "Rocky" + Metcon

AM

[A] Shoulder mobility

[B] Plank App- Beginner- Day 2

[C] "Rocky"

5 min dead hang hold

Every time you break 

400m run

10 Push-ups

15 Air squats

7 breaks- 35:57

[D] Core- 4 Rounds

15 KBS (#35)

12 Back extensions (BW)

10 Straight arm supine raises (#7.5)

PM

[A] Skill Work- Planche

3x pseudo push-ups 6/5/4

3x pseudo planche lean :14/:13/:10

3x leg raises 15/14/14

3x Superman 15/15/15

[Wednesday] 6.16.21 Chest Calisthenics and Krav Maga- Ground

AM

[A] For work

Regular to wide pushups 15/12/10

Tricep push-ups 12/12/10

Wide push-ups 15/12/12

Standing band flyes (Black band) 12/12/12

Banded front shrugs (Green band) 15/15

Banded behind back shrugs (green band) 15/15

PM

[A] Krav Maga- Ground

60 minutes

[Tuesday] 6.15.21 Endurance Run 5+

AM

[A] Run Sanders to Tech Park

5.4 miles in 56:20 with a 10:26/mi

[Monday] 6.14.21 Krav Maga- Ground

PM

[A] Krav Maga- Ground

60 minutes

[Wednesday] 5.5.21- Chest Calisthenics

AM
[A] For Completion:

Inch worm push-ups 12/10/10

Tricep push-ups- 15/12/10

Incline push-up (on desk- height) 18/15/15

Wide Push-ups 12/10/10

Banded behind head shrugs (green) 15/15/15

Banded front shrugs (green)  15/15/15

[Tuesday] 5.4.21 Beachbody- Core de Force- MMA Shred

AM
[A] Beachbody on Demand- Core de Force

MMA Shred- 40 minutes

[Monday] 5.3.21 Krav Maga- Boxing

PM

[A] Krav Maga- Boxing

60 minutes

[Sunday] May 2, 2021- Fall Creek Falls Half Marathon Trail Race

AM

[A] Fall Creek Falls- Half Marathon Trail Run -ESM Event

ESM- Run Sign Up- Results

Time: 2:28:01

Pace: 11:18/mi

Age Group (M30-34): 4/8

Overall: 63/173

Great weekend. Stayed in the Fisherman Cabin #16 with the family. We hiked to Fall Creek Falls, went boating, and horse riding. This may end up being an annual event. Had so much fun, and ended with a fun, trail race!

[Monday] 4.26.21 Asylum- Athletic Assessment

AM

[A] Warm-up

[B] Athletic Assessment

Agility Heisman:  7

In & Out Progression: 15

Lat Push-ups: 11

Switch Kick- Pulls: 50

Agility Shoulder Taps: 3

X-Jumps: 23

Moving Push-ups: 2

Agility Shuffle: 8

Bear Crawl Agility: 4

[Sunday] 4.25.21 8.2 Mile Run

AM

[A] 8.22 Mile Run

1:19:25-- 9:39/mile

[Saturday] 4.24.21 Insanity Asylum- Speed & Agility

PM

[A] Speed & Agility- 40 minutes

[Sunday] 3.28.21- T25: Total Body Circuit

PM

[A] Beachbody- T25: Total Body Circuit

25 minutes

[Saturday] 3.27.21 Krav Maga- Close Quarter Combat

AM

[A] Shoulder mobility

[B] 4x4 Rounds of work (:30 bag work/ :20 sec cardio)- 1 minute rest between rounds

Set 1: Jumping jacks between sets

Alternating palm strike

L-Front round house kick with cross 

R-Front round house kick with cross 

Alternating palm strike

Set 2: Toe touches on bag base

Right hammer fist

Right push kick

Left hammer fist

Left push kick

Set 3: High knees

L- Jab- cross- bursting elbow

L- Side kick -chambered

R- Jab-cross- bursting elbow

R- Side kick

Set 4: Burpees

R- Rear crescent kick

R- Jab- cross- hook

L- Rear crescent kick

L- Jab- cross- hook

[C] Mobility

[D] Krav Maga- class- CQB

60 minutes

[Monday] 2.22.21 AM BOD Dynamic Strength + PM Krav Maga

AM

[A] Shoulder mobility

[B] BOD- Core de Force

Dynamic Strength- 45 minutes

PM

[A] Leg/shoulder mobility

[B] Krav Maga- Boxing Cycle

60 minutes

[Sunday] 2.21.21 BOD- Core de Force- MMA Speed

PM

[A] Core de Force- 30 minutes

MMA Speed

[C] Core Kinetics- 16 minutes

[D] Shoulder/leg mobility

[Sunday] 1.31.21 Long Run- 8 Miles

PM

[A] 8 Mile run

8.14 miles -- 1:24:00 [10:24/mi]

[Saturday] 1.30.21 Krav Maga- Guns

AM

[A] Krav Maga- 60 minutes

Gun Cycle

Leg/Split mobility strength

[Thursday] 1.28.21 5K Row + Core

PM

[A] Shoulder mobility

[B] 5K Row for Time:

21:45

[C] Core

Vertical left raises 3x12

Dip knees L/M/R 3x10/10/10

Russian twists 3x30

[D] PT Strength shoulder/back

Lat pull downs 3x15 with 5 second hold at bottom (#30)

Single lat row 3x12 (#40)

[Friday] 1.22.21- Core + Shoulder Isometrics

PM

[A] Shoulder mobility

[B] Torso rotary (#50) 

20/20/20/20

[C] Machine crunches (#50)

12/12/12/12

[D] Single arm KB carry (#35)- 1 Lap R/L

Straight arm dip holds- max 

4 sets

[E] Back extension- 10/10/10/10

Reverse back extensions 15/15/15/15

[F] Stair master- 20 minutes (250 cal.)

[G] Sauna- 25 minutes

[Thursday] 1.21.21 Rowing + Shoulder Mobility

PM

[A] Shoulder mobility

[B] Row 15 minutes

[C] Single arm row (#20) -20/20/2020

[D] Lat pull-down (#30)-15/15/15/15

Hold at bottom for 5 seconds

[Tuesday] 1.19.21 Run Some

PM

[A] Just Run

Ended up with 3.50 miles at 10:03/mi

[Monday] 1.18.21 Krav Maga- Ground

PM

[A] Krav Maga- 1 hour

Groundwork

[Sunday] 1.17.21 6 Mile Run

PM

[A] Run 6 Miles

6.31 miles- 1:03 [10:04]