Friday - Sept. 25

Pullups
 - regular grip x 2, 4, 6, 8
 - reverse grip x 2, 4, 6, 8
 - close grip x 2, 4, 6, 8
 - wide grip x 2, 4, 6, 8
 - neutral grip x 2, 4, 6, 8

Pushups
 x 5, 10, 15, 20, 25, 20, 15, 10, 5
Situps
 x 10, 20, 30, 40, 50, 40, 30, 20, 10

Erg
 - drag #4
 - 30 minutes
 - 2:07.7 ave500m
 - 7049m
 - 136 aveHR
 - 143 maxHR

Later after work......

Mountain Bike
 - Vultures Knob w/ Kilo
 - ~4 miles