With legs up at a 90 degree angle, perform alternating chest presses. As you lower one arm be sure to keep the opposite arm in the upright position. 4 sets of 8reps
Range of motion: at the top of the movement, do not release the tension on the muscles. aka don't go as far towards your legs. Weight wise, use the last weight you used for the barrel press.
Keeping your legs straight, raise them up perpendicular to the ceiling and lift your lumbar spine off the ground, driving your legs towards the ceiling. Be sure to move slowly, keeping the abs very tight and maintaing perfect form and control.