cut and paste for a great workout machine:

http://www.snotr.com/video/863/Most_ridiculous_workout_machine_ever

 

PLANK
3 MINUTES

WARM UP
JUMPING SPLIT LUNGES
INV RING ROWS
PUSH UPS
FLOOR WIPERS
HSH

WORK OUT    OPEN

TGU

PULL UPS

BURPEES

WALL CLIMBS

HEAD CIRCLES

INTERMITTENT
50 SIT UPS
50 BICYCLES
50 V UPS