Endurance:

Every minute on the minute, add 1 calorie until failure of:

Row

…then once failure is reached, rest 2 minutes and perform:

Max sit-ups in 1:00

…rest 1 minute, and then perform:

Every minute on the minute add 2 calories until failure of:

Bike

 

For total calories on each apparatus

 

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

 

 

Post results and experiences to comments