OPTION 1: STATION:
20 clapping push-ups
20 db/kb row each side
OPTION 2: GYM
BENCH PRESS & PENDLAY ROW: warm up to working weight in sets of 5, adding about 10% per set
Bench: do one all out set
Put on a belt. Do one all out set for row.
Take about 30% off each- superset if possible, and do 5 sets of 8 of each. Between each set, do 20 lying leg levers.