VICIOUS FORTITUDE

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

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

FILTHY SICKLES

Medicine Ball Woodchopper L/R
4 sets x 60 seconds (30 seconds/side)
similar to russian twist but diagonal movement eg: left shoulder to right hip; then right to left
can be substituted w/dumbbells or kettlebells