Some good practical info on Sleep. If nothing else, fast forward the podcast to the 49th minute for some tips. Pretty basic stuff, easy to understand but hard to put into practice. Sleep is everything. Workout:
Alternate with a partner rounds of: 100 yard resistance band run, 5 dead hang pull ups, max reps bench press. You choose the starting weight of the bench press and reduce the weight by a minimum of five pounds each round. Continue completing rounds until you have done 30 reps of bench press. Score is the final bench press weight.