* Increase overall lean muscle mass *Improve athleticism (explosiveness, metabolic conditioning, mental toughness) *Learn new skills (pistol squats, handstand push-ups, advanced kettlebell movements) * Get lean and burn fat * Build core strength *Improve mobility

You will need access to a garage-style (or Crossfit) gym with free weights (barbells and dumbbells), a pull-up bar, a bench, and bands. I also recommend having at least one kettlebell for this program but you can sub with a dumbbell if needed.

I called this program advanced because you will need to be familiar and comfortable with all the compound lifts. We will be adding in some more advanced lifts (push jerks, kettlebell snatches, handstand progressions, etc.) so you need to have a solid enough base to experiment with some of these variations. I've included a dozen "lessons" to cover some of the more advanced movements so if you don't already know how to do them - don't sweat!

This program is designed for 5 days per week: 2 upper body, 2 lower body, and 1 full body functional +core. You can spread these 5 days throughout your week however works best for your schedule. For example, you could knock them all out Mon-Fri with recovery on the weekend or you could do Mon-Thur & Sat with Friday and Sunday off - it's really up to you! On your off days, I recommend doing something active at least one of the days, preferably something fun that you enjoy!