Back
High seated rows: 3 x 10 @ 60 lbs
Low seated rows: 3 x 10/10/6 @ 60/60/70 lbs
Lat pull downs: 3 x 10/10/8 @ 70 lbs

Abs
Bicycles: 3 x 20
Crunches on ball (side, front, side): 3 x 30
Hanging knee raises: 3 x 15

20 minutes walking on treadmill @ 3.8 mph