I wanted to work chest and triceps today, but didn't just want to do this and decided to add burpee intervals in between each set.
Cable Chest Fly at Free Motion Machine: 15lbs, 12 reps
2nd and 3rd set:
Cable Chest Fly 17.5lbs, 10 reps
Cable Cross Over: 30lbs, 6 reps
10 Side Burpees(alternating jumping legs to side of body instead of behind)
Decline Pushups: feet on bench, hands on floor 10-12 reps
Bench Triceps Dips: 15 reps
10 Side to Side Burpees(hands down, jump to the right of body, middle and left, middle and up)
Cable Triceps Press Down: 40lbs, 8 reps
10 Wide Leg Burpees(dont know what to call them, jumping with legs spread open?)
I officially kicked my own butt, felt great after. Post workout meal was 4oz chicken, 1 cup butternut squash and some cucumbers.