October 30th

Pullup Ladder: (1-2-3-4-5-6-4) x 2= 50
Pullup Pyramid: (1-2-3-4-5-4-3-2-1) x 2= 50

3 miles easy

Squats: 225x3
             230x3
             230x3
             235x3
             235x3

"Retard Squats": 120x10
                              95x10
                              70x10