20 min HIIT on ellipitical machine
L1-6 (on last minute hit more than 10, maybe 12 in intensity-- nearly puked!)

Abs:
Roman Chair 3X15
Angled Crunches 3X15
Twist Angled Crunches 3X15
(the above was a circut)
Ab machine 3X15 at 50lbs
Roman chair twist (obliques) 2X15
Swiss Ball Crunches 2X15
Swiss Ball Twist Crunches 2X15

Then 15 min stretching