Rest day workout...chest and back
Bench press 4 sets *5 205#, max out to 235# *1...PR
Bent over rows 115# 4 sets and then 
max reps pushups (80) in 2 min and pullups (23) in 2 min

Rest day Run, Row, Ride:
Run 5k:  24:45
Row 5k:  20:58.7
Echo Bike Ride 5k:  8:02