Monday - Oct. 14

Bodyweight ladders for lower body - reps 1/2/3/4/3/2/1/2/ etc.
  (iPhone app for You Are Your Own Gym)
Step Back Lunge - 31 (r/l)
Single leg RDL - 30 (r/l)
Squat Jumps - 73
Lying hyperextensions - 60

Erg - tabata
meters - 1094
ave. watts - 265.4