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SKELE-BUSTERS

Barbell Deadlifts (Sumo)
4 sets x 10 reps - rest 60-90 seconds
warm up & build up to 4 working sets
sumo or conventional - approx 12 rep max

VICIOUS FORTITUDE

A. Barbell Bench Press
3 sets x 8 reps - rest 60 seconds
warm up & build up appropriately

B. Barbell Bench Press - Extended Set
2 sets x 8, 4, 2 reps - rest 15, 15, 60 seconds
rest 60 seconds after extended set
use the same weight for the extended set