5/8/20

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

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 65% of 1 Rep Max
      Set 2 - 10 reps at 75% 
      Set 3 and Set 4 - 10 reps at 65%

#2  This is 3 rounds.  The first round looks like this:
      0:00 - Air Squat - 30 reps
      1:00 - Hand Release Pushup - 24 reps 
      2:00 - Pullup - 16 reps
      3:00 - Burpee - 16 reps
      4:00 - REST

      For round 2, SUBTRACT 3 reps from each exercise.
      air squat - 27 reps, pushup - 21 reps, pullup - 13 reps, burpee - 13 reps
      Round 2 starts at 5:00.

      For round 3, again SUBTRACT 3 reps from each exercise.
      air squat - 24 reps, pushup - 18 reps, pullup - 10 reps, burpee - 10 reps
      Round 3 starts at 10:00. 

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      For each set, go heavier than your sets of 7, 5, and 3 reps from 5/2/20.