Challenge completed - 423

I felt very energized yesterday, so I threw in a 30 minute jog which included 30 air squats at the top of the hill. (130)

20x3 Spiderman Crawls (1 set = 10 forward 10 backward -- pushups instead, if crawls fail) (60)
12x3 Alternating DB press (24kg) (36)
12x3 Rotational DB Shoulder press (10kg,12kg,12kg) (36)
12x3 Shoulder "L" Raises (20kg,20kg,24kg) (36)
20x4 Woodchopper pushdowns (80)
15x3 External shoulder rotation w/ tube (45)

Already doing the crawls a lot better than last week. Practice makes perfect. Another note is that I've discovered that I run like a maniac (very bad form). I've received some input on how to adjust my running/jogging, and is working on it. Unfortunately, my chin feels a bit sore today so I'm gonna go easy on my legs for a couple of days.