{
  "schemaVersion": 1,
  "title": "Today's Workout",
  "updated": "2026-09-11T08:00:00Z",
  "entries": [
    {
      "date": "2026-09-14",
      "sections": [
        {
          "heading": "Monday Warmup",
          "body": "5 min row\n10 arm circles each direction\n25 bodyweight squats"
        },
        {
          "heading": "Main Set",
          "body": "**Back Squat** — 5 x 5 @ 225\n**Bench Press** — 5 x 5\n**Barbell Row** — 5 x 5\nRest ~2 minutes between sets."
        },
        {
          "heading": "Notes",
          "body": "Focus on *depth* on the squat."
        }
      ]
    },
    {
      "date": "2026-09-15",
      "sections": [
        {
          "heading": "Tuesday Warmup",
          "body": "5 min jump rope\nHip openers, 30s each side"
        },
        {
          "heading": "Main Set",
          "body": "**Deadlift** — 3 x 5 @ 275\n**Overhead Press** — 5 x 5\n**Pull-ups** — 4 x max"
        },
        {
          "heading": "Finisher",
          "body": "3 rounds, minimal rest:\n- 10 push-ups\n- 15 sit-ups\n- 20 mountain climbers"
        },
        {
          "heading": "Cooldown",
          "body": "5 min walk\nHamstring + hip flexor stretches, 30s each side"
        }
      ]
    },
    {
      "date": "2026-09-16",
      "sections": [
        {
          "heading": "Welcome",
          "body": "Welcome to Extend's WebTile. This is an easy way to share daily (also past and future) information with others."
        },
        {
          "heading": "Multiple sections",
          "body": "**Bold text** — and *italic text*\nMultiple lines."
        },
        {
          "heading": "Notes",
          "body": "See the [Web Tile guide](https://www.gocavman.com/extend.html) for the full schema."
        }
      ]
    }
  ]
}