My PT stuff today:

Let me see if I can get it all down correctly:

Warmup
Elliptical - 1.2 miles in 11:44 (or 15 minutes, whichever came first)

3 Rounds
15 T's & Arrows
10 Hanging Ab Raises
15 Reverse Hypers - band around ankles, no weight
1 minute short blades (kind of the rowing position)
10 Ball plank shoulder movement exercises
15 Calf raises with 20 lbs dumbbell in right hand
15 Calf raises with 20 lbs dumbbell in left hand
2 figure 8 laps with sled with 70 lbs (1 lap is about 650 feet)

Stretch at end
7 minutes Jesus position laying on foam roller