Abs:

2 x 25 regular crunches
3 x 20 V-Tucks
3 x 15 hanging knee raises

Back:

Seated cable rows: 3 x 15/8/8 @ 5/6/6
Seated rows: 3 x 10 @ 45/45/45 lbs
Lat pull down: 3 x 10 @ 5

Cardio:

10 minutes stationary bike @ level 10
30 minutes treadmill (5 mins @ 5.5mph, 10 mins HIIT alternating 6.0 and 7.0mph, 5 mins @ 5.0mph, 10 mins cooldown 4.0-3.0mph)

Streeetching.