Workout

[redbird]

Cardio, 16:00, top heart rate 128
Balance ~fly, using a Cybex FT 360 not calibrated in anything useful like pounds or kilograms, sets at "3," 15 with each leg forward; set at "2," 15 each. Per the manufacturer, "effective resistance" is 5 pounds/plate/handle, but this felt like more resistance than 30 pounds on the other machine I use, possibly more than 50 pounds there.
Biceps curl, sitting on physio ball, 10 pounds each hand, 20
Squats leaning on physio ball, 2 sets of 15
Calf raise leaning on ball, 2 sets of 15

Standing on foam roller: standing was fine, occasionally touched the wall for support; standing on one foot didn't work so well, an actual bar to hold before I let go would have helped, as might a less squishy foam roller
Rolling from sitting on ball out to bridge, and then dip, 3, 4
Stretches
Chest press, 50 pounds, 12
Row sitting on ball, 35 pounds, 3 sets of 15
Crunches, 2 sets of 30
Back arches, 17
Tree, 5 sets of {3 on each foot}

I decided I could skip the hamstring bridge, having done a bunch of that at home yesterday.