“Try not to become aperson of success but a person of value.” – Albert Einstein

Rest Day or Open Gym Workout as below

Strength
Three sets of:
Bench Press x 6-8 reps
Rest 15-20 seconds
Pendlay Row x 8-10 reps
Rest 2-3 minutes

Conditioning
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
10/6 Dynamic Push Ups (on to 45/35 competition plates)
Pull-Ups x Max Reps

Dynamic Push Up video: http://www.youtube.com/watch?v=cp8C9wK7UcM