TONIGHT WAS SO AWESOME!

Warmup:
5 sets of the following:
5 shuffling wall ball (I used 10-lb ball)
16 lunges with PVC bar overhead and strong shoulders
20 second dead hang from bar with rounded torso

Workout:
Pushups: 5 sets - 16-18-13-13-20, one legged squats w/partner help in between sets

Shoulder press: warm up 5x45, 3x45, 2x55lbs; work out 3 sets of 5x55lbs

5 sets of the following:
5 toe to bar (dead hang from bar, bring toes all the way up to vertical pike with straight legs -- I did this for the first set, but was mostly knees-to-elbows for the next 4)
10 situps
15 flutterkicks


The last 5 sets of 3 exercises was for time, and I finished 2nd out of like 15 dudes and one chick. Woot! I heart abs.