AM
30 minutes bike
200 side/oblique crunches
100 standard crunches

PM
3 SS decline flies w/incline flies (15 all)
3 SS of upright rows w/pressdowns (12all)
3 SS of lateral raises (15) w/dips (12)
3 SS of front raises w/overhead extensions (12)

2 sets of 50 lying pelvic twists
2 sets of 50 lower ab leg flutters