Friday:

20 minutes elliptical
30 minutes treadmill (5 mins warm up, 20 minutes running, 5 mins cool down)
10 minutes bike, level 8

Abs
Weighted hanging knee raises on decline: 3 x 10
Hanging knee raises: 3 x 15
Ball crunches: 3 x 10
Regular crunches: 1 x 25
Leg lifts on decline: 3 x 10

Back
Low rows: 3 x 10/8/8 @ 60/70/70 lbs
Lat pulldowns: 3 x 10 @ 60 lbs
Low rows (wide grip): 3 x 8/10/10 @ 60/50/50 lbs