I don't know how the morning got away from me, but all of a sudden it was 9 and i had a client coming at 10 and I needed to get my workout in! It was a speed workout - I superset the ab exercises inbetween the leg exercises.

Warmed up - recumbent bike 10 minutes

My legs still weren't warm enough, knees felt stiff, kept weight low
4 sets of barbell lunges
seated twists 3 sets of 15
4 sets of band squats
crunches and leg raises superset 3 sets of 15 each
seated calf raise 4 sets

Yikes!

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