Core and cardio

GHD Iso Ball Toss - 10x15, 20, 20

Double KB Swings
30sx10
45sx10
45sx10

Ab Crunch Machine
180x15
220x15
250x15

50 Floors on stairmaster - 12:22

The first exercise I made up on the spot, you sit in a GHD machine, lay flat so your supporting your upper torso with your core, and toss the 10 lb med ball up and catch.  The impact of the ball forces you to brace your core so you don't fall back, it was effective.  The swings I used two kettlebells, a bit awkward but the 50 isn't heavy enough.  The weight in the end being equal to 90 wasn't easy.  I performed the stairmaster faster this for 50 floors, my legs got real heavy.  Good workout!