calesthenics 20:00 
cardio lifting workout without standing (because of foot injury).
4 5 minute routines of (a) 25-30 bench reps at 115 then 95 for last 3
(b) leg raises, seated high knees, and leg extensions with 13/15 ankle weights (switched which leg had the larger one)
(c) 20 alternating bent rows with 35 pound plates
(d) back leg lifts and leg curls with same ankle weights