Core

I think I slept oddly on my shoulder as it's been bugging me the past few days, I'll have to keep an eye on it.

Ab Crunch Machine
150x15
170x15
190x15

TRX Leg Pull in - 3x20

GHD Situps - 3x10

Swiss Ball Rollouts - 3x15

Good ab workout, really felt the muscles working.  I don't usually like GHD situps as I don't really agree they are safe, but I was bored and do know they make my abs very sore, guess I feel like being sore.