Bike
20 min

then a whole bunch of different abs. good times

Bike
5 min

Bench
bar x 10
added 2 chains
bar x 10
135 x 5
185 x 3
225 x 3
255 x 3
275 x 2

Tabatta db bench
50# dbs, after my first two sets i had hit 37, I finished around 75 or so...those were miserable.

1a. blast strap rows
4x10
1b. GHR sit ups
4x20

2a. ab fall outs
4x10
2b. curl and press
4x10

Spin Bike:
25 min

Curls
5x10 40#s

Prowler 3 trips
then i did some abs.........

reverse hypers
4x20

bike
5 min

sled drags
i did about 12 trips switching back and forth with rick, which took about 20 min

GHRs
4x20

curls
4x10