After a long week with sporadic sleep I barely got through today's workout, even though it was quite short. Last night the fire alarm in my building went off at 1:45am and then again at 4:00am so I was pretty tired all day. At least tomorrow is a rest day, I surely need it!

TODAY'S WORKOUT

Warm-up
135 degree pike 5x10
Leg raises 5x10@20lb's
Standing twists 3x10@35lb's
Side crunches 2x10@35lb's
Abdominal pull-downs 5x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10 (Each side)
Lunge med-ball throws 1x10 ((Each side)
Seated med-ball throws 3x10 (Each side)
Static stretching