Shake up still - did 1.5 mile run in 14:29 back to 3.2 on Thursday

Abs for today

Ab Crunch - unresisted feet elevated - 280 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 140 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 8 sets

All totaled up today - 720

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs