Fitness
Not for time:
10-9-8-7-6-5-4-3-2-1 Push ups
Between each set 10 calorie row
Take enough rest to complete all the push ups unbroken
Performance
Not for time:
10-9-8-7-6-5-4-3-2-1 Bench press @50-65%
Between each set 5 pull ups
Take enough rest to complete all reps unbroken
Sport
Rest day
