Probably the exercise video would be a good addition to flagging Birch Wisdom, but in the meantime Jake demonstrates the push-up row. He is in the up position of the push-up and has just rowed the dumbbell to his chest. This is a compound exercise, which we have found to be more effective than isolated movements. Here's what we did:
1. Squat, curl, press with 25 lb. dumbbells (3x8)
2. Burpee pull-ups (5x5)
3. Push-up rows with 25 lb. dumbbells (3x8)
4. Pull-ups with 25 lb. dumbbell between the feet (3x5)
5. Sit-ups (bicycles, oblique crunches, jack-knifes, knee-ups)

In the a.m.: 5 lb. heavy rope (10x40)
50 wide grip pull-ups