In a training Monday and Tuesday so I had to rush to get in a quick weight workout at lunch.

CORE
3 x 1:00 Plank
5 x 15 Back @ 10 weight, side no weight
5 x 15 Crunch (side and front)
3 x 12 Lower Ab Slanted Bench

UPPER
3 x 15 Lat Pull Down (to top of head) @ 75 machine
3 x 15 Row @ 75 machine
3 x 15 Triceps Push Down @ 40 Machine
3 x 8 Bicep @ 20 dumbbell