Today was chest, back, shoulders and triceps circuit style work out. My triceps really took a beating in this one. My legs were still super stiff from Monday. I went for a 1 mile walk first before the workout and then hit this thing as hard as I could. After the work day and dinner was done I did a 2 mile walk in the evening.

The routines:

Circuit x 2 rounds
DEEP PUSH UPS
LANDMINE ROW
PUSH PRESS DIPS
CROUCH TO PUSH UP

Cluster sets x 6 sets per exercise
20 work 20 rest
LANDMINE ROW
TRICEP PUSH UPS
DIPS
LATERAL RAISE

20 seconds per side, no rest
X2 sets
PUSH PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FINISHER!
20/20/20/20
CHEST TO FLOOR SPRAWL
COBRA PUSH UPS
CHEST TO FLOOR SPRAWL
COBRA PUSH UPS