Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.
Use your judgement on the reps. Great athletes will make each set a challenge and
execute the movements with great control and technique.
Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
"Life is too short to waste. Dreams are fulfilled only through action,
not through endless planning to take action."
~ David J. Schwartz
Here is a handy rowing machine (ergometer) score calculator: