Snow melted but cool 31 degrees this morning. Went out and accomplished a 3.2 mile run in 29 minutes 15 seconds. Thats 39 seconds faster than my best home time......

Ab Crunch - unresisted feet elevated - 224 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 449

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