Chest and abs:
Another baseline workout and really felt this one. Sticking to higher reps.
Here is the low down as I plan on using more weight next time.
Flat db press: 3 warms, 75/8,9,10
In bar press: 2 warms, 135/11 140/10
Slight in fly: 1 warm, 50/10,11,11
Rack push ups: 3 sets to failure
Rope crunch: 5 sets
20 min cardio, 6 sprints