This morning I got in a good bench / chest work out. After that I was out for a bike ride with my kids.
Warm Up - 5 minutes Stationary Bike.
*super sets the following*
Flat Bench Press - 3 sets/12 reps/185lbs (narrowing grip).
Broom Handle Twists - 3 sets/30 reps.
Band Assisted Dips - 3 sets/10 reps medium band).
Single Side Laterals - 3 sets/12 reps per side/25lbs.
Bike Ride with my kids - 20 minutes out, 20 minutes back.
After a fill of hot dogs and 2L of water I'm feeling great. Got a hair cut and soon of to work.