Today is back and light chest you can think of it as a PUSH - PULL workout, working antagonistic muscle groups. 

Lower back extensions  


Plank Alternating DB Row 

DB Press from Floor 

Plank Hop ins 

Close Grip Cable Row  

DB Pull Over

Seat Hop Overs 

Kneeling Cable Lat Pulls  

High Cable Fly

Plank Knee to Elbow

Low intensity interval Cardio

Your Choice. Keep heart rate up and you should be sweating.