5/20/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 70% of your 1 Rep Max
      Set 2 - 6 reps at 80% 
      Sets 3 and 4 - 6 reps at 70%

#2  Start a timer.  Work 4 minutes, then rest 1 minute, work 4 minutes,
      then rest 1 minute, etc. until you complete all reps.
      In any order and any combination, do:
      Pullup - 40 reps
      Overhead Bumper Plate Walk - 200 meters
      BB Row - 40 reps at 135 lbs
      Air Squat - 100 reps
      Clean Grip Deadlift - 20 reps 
      Run 800 meters

      For the deadlift, pick a weight that is heavy but you can still get all reps
      with good technique.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light then add weight each set.
      Try to go heavier on each set than 5/14/20.