The LEGAL STUFF

The information presented herein is in no way intended as medical

advice or to serve as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care of
your physician. Consult your physician before beginning this program
as you would with any exercise and nutrition program. If you choose not
to obtain the consent of your physician and/or work with your
physician throughout the course of The Garage Built Body, you are
agreeing to accept full responsibility for your actions. By beginning and
participating with The Garage Built Body workouts and supplement
manual, you recognize that despite all precautions on the part of The
Forged Athlete LLC, there are risks of injury or illness which can occur
because of your use of the aforementioned information and you
expressly assume such risks and waive, relinquish and release any
claim which you may have against The Forged Athlete LLC or their
respective affiliates as a result of any future physical injury or illness
incurred in connection with, or as a result of, the use or misuse of your
program.

All rights reserved. No part of this manual may be reproduced (by any
means) without the expressed written permission of Travis Stoetzel and
The Forged Athlete LLC.

***If you are caught sharing this manual ANYWHERE without written
consent, there will be LEGAL action taken without warning***

This manual is being offered for education and information purposes

only. There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise
program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible

for any injury that may occur while participating in this program.

Copyright 2013 The Forged Athlete, LLC

Training 110% H.A.M. but Training SAFE
Before we get into the goods here, I want to briefly discuss and hit on How to TRAIN
SMART. Im all about pushing your mind and body to the very edge, but you must do
this in a SMART manner. Its not just about beating yourself up within your
workouts.

Here are a few tips that will help YOU to MAXIMIZE your RESULTS:

1. Always check with the ol Dr. before starting any new exercise or diet program (if
youre unsure).

2. Do NOT do exercises that you dont understand how to do. Always make sure you
know what youre doing first. If need be, hire a trainer or look into my Elite Online
Coaching Program where I can help you out more closely.

3. If youre sore, toughen up and push through it ;) However, if youre hurt,

REST! Learn the difference between being sore from a workout and having an
injury as the two are very different.

4. This program has the potential to be used with newbies to training as well as
those that consider themselves to be a complete badass mother#$cker. Just make
sure to start off at your own pace and increase your overall intensity as you move
ahead.

5. Overtraining is a BIG issue if you dont pay attention to when your body needs
rest. Dont think youre invincible. If youre feeling super run-down and fatigued,
take a REST day. To help, make sure youre always working in soft tissue and
mobility work before and after training sessions or when ever possible. No Excuses
here!

6. Use the movement progressions as you go through the program. Dont think you
can just go right into the hardest movements right off the bat. Make sure to attack
things in a SMART manner.

7. In all honesty, you shouldnt have to do more then the 5 workouts I have
prescribed within my program per week. MORE is never better. Just stick to the
plan as laid out.

8. NEVER skip your warm up! NO EXCUSES here. Make sure you at least get in a few
minutes to warm the body up a bit before you Throwdown.

9. If you have an injury, dont even think about starting this program and please do
not email me to ask if you should start. The answer is to rehab that injury and get
yourself back to at least 95% or better before you begin.
Garage Style Battle Prep AKA Warm Ups
These are strategically designed to warm your body up for battle through quick,
strategic warm ups. These are designed to get you going quickly so you can save
time and get into your workouts fast, but without having to worry about getting
injured by not being prepared.

***SEE DEMO VIDEOS HERE***

Battle Prep A
***IF TIME Soft Tissue Work 2-3 focus areas

30 Secs x X Jacks
30 Secs x Seal Jacks
Big Lunge w/ Hamstring Mobilization x 5 / Side
Push Up + Skydivers x 10
Sumo Sit To Y Squat x 10
Tuck Jumps x 10

Battle Prep B
***IF TIME Soft Tissue Work 2-3 focus areas

30 Secs x High Knees In Place

30 Secs x Bottom Burpees
Supine Hip Extensions w/ Knee Tuck x 5 / Leg
Hindu Push Ups To Downward Dog x 10
Lateral Leg Swings x 10 / leg
Drop Squats x 10

Pre / Post Workout / Off Day Mobility and Cool Down

***SEE DEMO VIDEOS HERE***
The Lightning Quick Cool Down
The GBB was specifically created as a program that would help get you in and out of
the gym as fast as possible.

In order to stick to this time crunch, Ive got a very FAST and effective method that
will help start the recovery process as fast as possible.

***This is especially for YOU if you are highly limited on your time***

In short, all youll do is pick a mobility pose or movement and go through 10 BIG-
DEEP recovery breaths while holding that position.

Some examples

Assisted Sumo Squat (holding onto a pole, ropes, or wall)

Wall Sumo Sit (back against wall)

Suspended OH Sumo Sit

To perform a BIG-DEEP recovery breath, follow the steps below:

1 After getting into a mobility pose, First, inhale through your nose and fill up your
belly with as much air as possible.

2 Hold your breath for a count of 3-10 seconds.

3 Slowly breath the air out of your lungs focusing on pushing through your belly
button make sure to breath out as much air as possible, but do it slowly.

4 Pause for 3-5 seconds after youve exhaled as much air as possible then REPEAT.

After you get in your 10 breaths, shake it out then get on with your day.

Youll feel good to go.

***SEE DEMO VIDEO HERE***

The Garage Built Body Battle Plan
***CLICK HERE for Coaching Demo Videos***
The Garage Built CHALLENGE PRE Test
QUICK NOTES: This Pre test is designed to give you a good idea of where youre at
with your current level of fitness. It will also serve as a bit of motivation for you to
carry on through your training sessions in route to increasing your performance
overtime.

This pre-test is designed to be used BEFORE you start the main GBB programming
below. If you were to start GBB on a Monday, it would be recommended you do this
pre-test on the Friday before you plan to start in order to give yourself at least a 2
days rest.

1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets

*If you have to do rows, feet much be directly under the anchor point with straps
just above your waist line
***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

2A) Max Strict HSPUs OR Pike Presses x 3 Sets

***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

3A) 8 Min AMRAP Of:

a) Single KB Sumo DL x 6
b) Single KB Sumo DL High Pull x 6
c) Single KB Ground To Overhead x 6
d) Single KB Goblet Squat x 6
***Complex must go UNBROKEN in order for the round to count

***SCORE = TOTAL FULL Rounds Completed + Weight Used

4A) For Time - 400m Run @ 100%

***SCORE = Time Completed

***Give yourself a few days to recover then get into the main programming***
Day 1 Insane Intervals
1A) 3 Rounds Intervals

a) Bodyweight Squats --> KB Goblet Squats --> Double KB Front Squats

b) Push Ups --> Hand Release Push Ups --> Push Ups on KBs / DBs
c) Recline Row Neutral Grip --> Feet Under Anchor Point --> Feet Elevated
Recline
d) KB or DB DBL RDL --> DOUBLE KB or DB RDL --> Increase Weight
e) Plank --> Feet Elevated Plank on Box --> Plank Jacks

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Intervals 20/10

a) Sit Outs
b) Hollow Rocks --> Weighted Hollow Rocks --> OH Weighted Hollow Rocks
***Interval Progressions: 4 Rounds Each 6 Rounds Each 8 Rounds Each (Circle
Which Option You Choose)

Day 2 Density Acclimation Day

1A) SELECT - 5 / 6 / 8 min AMRAP Set Of:

a) Squat Thrust --> Burpee --> Burpee + Vert Jump x 3

b) Pull Ups x 5 --> Chest To Bar Pull Up --> Hand Release Flying Pull Up x 5 /
Arm
c) Single KB or DB Two Arm Thruster x 5 --> 1A KB Thruster x 5/ Arm -->
Double KB or DB Thruster x 5

2A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) Kettlebell Sumo DL High Pull --> Double KB SDLHP x 4, 6, 8, 10

b) Push Ups --> Hand Release Push Ups --> Push Ups Off KB or DB x 2, 4, 6, 8

3A) 4 Rounds NOT For Time:

a) 40 Yard Sprints

***rest 60-90 secs b/t rounds

Day 3 - Strength Repeat Day
1A) 3 Sets E.M.O.T.M. x 8 Mins

a) Power Snatch x 1
b) Push Press x 1
c) Thruster x 1
***Complete 3 full rounds through the complex = set
***Alternate Arms Each Minute

2A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) Push Ups --> Suspended Push Ups --> Atomic Push Ups x 5
b) Cossack Squats --> Weighted Cossack Squats x 5 / Side

3A) KBS Death - E.M.O.T.M. x ???

a) Kettlebell Swing x 10, 12, 14

***Go until you fail to complete the work listed within the minute

Day 4 - SPEED SHRED Day

1A) 2 Reps Every 20 Secs x 3 mins

a) Step Vertical Jump --> Step Tuck Jumps

***Alternate which leg is in front each rep

2A) 3 Rounds Of:

a) 1A KB / DB Strict Push Press --> Bottoms Up KB Press 3 x 5

b) 1A KB / DB Front Rack Squat 3 x 10
c) 1A KB / DB Bent Row 3 x 10
***Switch arms then perform on the other side = 1 Round
***Rest ONLY 30-45 secs between rounds

3A) 3 Reps Every 20 Secs x 3 mins

a) KB Sumo Deadlift Pop Squats x 3

4A) Death By Burpee E.M.O.T.M. x 8, 10, 12

***If Short On Time: 4 Min AMRAP of Burpees

Day 5 - Complex Day
1A) E.M.O.T.M. x 5 / Leg x 6 Mins

a) Split Squat --> BW Bulgarian Squat --> KB Bulgarian Squat

2A) Complex - 5 Rounds

a) Double KB Clean x 5
b) Double KB Russian Swing x 5
c) Double KB Deadlifts x 5
d) KB Push Ups x 10
***Rest 60-90 secs between complexes or LESS
***If no Double KBs do Single Arm x 5 Rounds /Arm NO rest between switching
arms

3A) Interval Finisher 30/30/15 x 4 Rounds

a) Recline Squat + Row Combo --> Feet Under Anchor Point

b) Plank --> Plank Knee Tucks --> Plank Cross Body Knee Tucks

Day 6 Insane Intervals

1A) 3 Rounds Intervals

a) KB Sumo Deadlift High Pull --> Double KB Sumo Deadlifts High Pulls
b) Kipping Pull Ups --> Kipping Chest To Bar Pull Up --> Butterfly Pull Ups
c) Drop Lunge R or L --> Goblet Drop Lunge --> Rack Drop Lunge R or L
d) Drop Lunge (Opposite Side) --> Goblet Drop Lunge --> Rack Drop Lunge
e) Pike Press --> Feet Elevated Pike Press --> HSPU Holds --> HSPU

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Interval x 10 Rounds (5 Rounds EACH movements)

a) KB Russian Swing --> DOUBLE KB Russian Swing

b) Mountain Climbers --> Mountain Climbers On Single KB
***Alternate movements each round
Day 7 - Density Acclimation Day
1A) SELECT - 6 / 8 / 10 Min Density Set Of:

a) 1 Step Vertical Jumps Max Height x 3 / leg

b) Push Ups --> KB Assisted Off Set Push Ups --> 1A Push Ups x 5 / Arm
c) 1A Bent KB Rows --> 1A Bent Double KB Rows x 10 / Arm

2A) 30/15 Iron To Body Switch Intervals x 3 Rounds Of:

***For the 1st 30 secs youll perform the weighted Iron movement then rest 15
secs. Youll then go directly to the unweighted Bodyweight movement for 30 secs
then rest 15 secs and so on throughout the circuit.

a) DB / KB Goblet Squat ===> Bodyweight Squat --> Squat Jumps

b) DB / KB Floor Press ===> Push Ups --> KB Push Ups
c) DB / KB Double Bent Rows ===> Recline Rows Supinated Grip --> Feet
Elevated Recline Rows

***45 sec REST between full rounds

***(-->) Indicates PROGRESSION of movement
***(===>) Indicated switch from Iron to Body

Day 8 Strength REPEAT Day

1A) E.M.O.T.M. x 8 Mins

a) Repeat Power Pull Ups --> Repeat Power Chest To Bar Pull Ups x 3-5
b) Switch Push Ups --> Switch Push Ups on KB --> Power Switch Push Ups Over
KB x 3-5
***Keep these reps EXPLOSIVE
***Avoid excessive fatigue

2A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) KB Sumo Deadlift --> Heavier Weight x 5

b) Single KB RDL x 6 --> Single KB Single Leg RDL x 3 / leg --> Double KB Single
Leg RDL x 3 / Leg
3A) SELECT - 5 / 6 / 8 Min AMRAP Of:

a) Burpee Manmaker --> DB or KB Manmaker x 5

b) Sit Outs x 10 reps
Day 9 - SPEED SHRED Day
1A) 2 Reps / Leg Every 20 Secs x 3 Mins

a) Power Split Jumps x 2/leg every 20 secs x 3 Mins

***As explosive as possible on each rep
***Alternate legs each rep (switch in mid air)

2A) 4 Rounds Of:

a) Wall Assisted Pistol Squats --> Box Assisted Pistol Squats --> Pistol Squat 4 x
5 / Leg
b) 1A KB Russian Snatch 4 x 6-10 / arm
c) Push Ups --> Hindu Push Ups --> Hindu Push Ups On KBs x submax
***Rest only as needed between rounds push the pace
***4 Total Rounds PER side

3A) 2 Reps / Leg Every 20 Secs x 3 Mins

a) Kneeling Jump x 2 --> Kneeling Jump + Vert Jump --> Kneeling Jump To Tuck
Jump

4A) 6 Min AMRAP Of:

a) 1A Power Clean R/L x 1, 2, 3
b) Burpee --> Burpee + Lateral Hop x 1, 2, 3
c) 1A Power Clean R/L (opposite side as above) x 1, 2, 3
d) Burpee --> Burpee Lateral x 1, 2, 3
***SCORE = Total Reps Completed
Day 10 - Complex Day
1A) 3-5 Reps / Arm E.M.O.T.M. x 6 Mins

a) 1A KB Strict Press --> 1A KB Bottoms Up Press

***Complete reps on BOTH sides each round

***HEAVIEST possible

2A) Complex x 3 Rounds NOT For Time:

a) Single Arm KB Power Snatch x 5

b) Single Arm Rack Front Squat x 5
c) Single Arm Russian Swing x 10
d) Single Arm OH Drop Lunge x 5 / leg
***Switch Arms then repeat on other side = 1 round
***Rest 60-90 secs between complete rounds

3A) 5 Min AMRAP Of:

a) KB or DB TGU (From Ground Up) --> FULL TGU --> Single Arm Power
Squat Clean To Turkish Get Up
***Alternate Arms Each Rep (except for TGU do 5 reps before switching for that
variation)

Day 11 Insane Interval Day

1A) Intervals x 3 Rounds

a) KB Ground To Overhead --> Double KB Ground To Overhead

b) Push Ups --> Spiderman Push Ups --> KB Push Ups --> Spiderman Push Ups
on KBs
c) Split Lunge --> Bulgarian Split Squats --> Bulg Split Squats Weighted R / L
d) Split Lunge --> Bulgarian Split Squats --> Bulg Split Squats Weighted R / L
e) Plank --> Suspended Plank --> Susp. Alternating Knee Tucks --> Susp. Double
Knee Tucks

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Interval 20/10 x 12 Rounds (6 Rounds Each Movement)

a) Bottom Burpee
b) Sit Outs
***SCORE = Total reps on Sit Outs
Day 12 DENSITY Acclimation Day
1A) SELECT - 8 / 10 / 12 Min Density Set Of:

a) 1A KB Russian Snatch x 5 / Arm --> Double KB Russian Snatch x 5

b) Assisted Pistol Squat x 5 / Leg --> Pistol Squat x 5 / Leg
c) Split Stance Double KB Bent Rows x 10 --> Heavier Weight --> Alternating
Split Stance KB Bent Rows x 10 / side

2A) 10 Min Density Ladder

a) Single KB Wide Stance Sumo DL --> Double KB Wide Stance Sumo Deadlifts x
20, 15, 10, 5, 10, 15
b) Wall Walls x 2, 3, 4, 5, 4, 3, 2
***Keep progressing up and down the ladder for time listed

Day 13 - STRENGTH / Repeat Day

1A) 3-5 Reps E.M.O.T.M. x 6 Mins

a) Double KB Manchilds
***If 3 reps isnt tough enough, add reps to suit your needs OR increase weight

2A) 6 Min AMRAP Of:

a) Pike Press --> Feet Elevated Pike Press --> HSPU x 3 6 Reps
b) Goblet KB Drop Lunge --> Double KB Rack Drop Lunge x 6 / Leg

3A) For Time:

a) 1 Arm KB Power Snatch x 50 / Arm

***Alternate arms each rep
***E.M.O.T.M. complete 10 Sit Outs then continue on to 50 snatches
*** 10 Min Time Cap
Day 14 - SPEED SHRED DAY
1A) 2 Reps Every 20 Secs x 3 Mins

a) Seated Vert Jump --> Seated Tuck Jump

2A) 3 Rounds Of:

a) KB Power Clean 3 x 5 / arm

b) 1A Push Press --> 1A Push Jerk --> 1A Split Jerk 3 x 10 / arm
c) Split Squat Bodyweight --> Weighted Split Squat --> 3 x 15 / leg

3A) 2 Reps Every 20 Secs x 3 Mins

a) Power Step Broad Jump

4A) For Time:

a) Push Ups --> Plyo Push Ups --> Plyo Push Ups Onto KBs x 10, 8, 6, 4, 2
b) Recline Row --> Feet Elevated Recline Rows x 10, 8, 6, 4, 2
c) KB Russian Swing --> KB American Swing x 10, 8, 6, 4, 2
***10 Min Time Cap

Day 15 - Complex Day

1A) 3-5 reps E.M.O.T.M. x 6 Mins

a) Strict Pull Up --> Weighted Pull Ups

2A) 4 Rounds NOT For Time:

a) Double KB Snatch x 5
b) Double KB Push Press x 5
c) Double KB Farmer Drop Lunges --> Rack Drop Lunges x 5 / leg
d) Double KB Power Clean x 5
***Rest 60-90 secs between complete rounds
***If only 1 KB, perform on one side then repeat on the other side without rest

3A) E.M.O.T.M. x 6 Mins

a) KB Sumo DL Pop Squats x 4 --> Double KB Power Squat Clean x 4

b) Burpee
***SCORE = Total Burpee completed
Day 16 Insane Interval Day
1A) Intervals - 3 Rounds

a) KB Single Arm Power Clean R / L --> KB Single Arm Swing Clean R / L

b) KB Push Press R / L
c) KB Single Arm Clean (opposite side) --> KB Single Arm Swing Clean
d) KB Push Press (opposite side)
e) KB Russian Swing --> American Swing (both hands)

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) Tabata Finisher 20 secs Work / 10 sec Rest x 8 / 10 / 12 Rounds (your choice)

a) Single KB Sumo DL High Pull --> Double KB SDLHP

b) Bear Crawl 10 ft and Back

Day 17 - DENSITY Acclimation Day

1A) SELECT - 8 / 10 / 12 Min Density Set Of:

a) Power Pull Up --> Strict Pull Up --> Chest To Bar Pull Up x 3 - 5

b) Pike Press --> Feet Elevated Pike Press --> HSPU x 3 - 5
c) Lateral Lunge --> Cossack Squat --> KB Loaded Cossack Squat x 5 / Leg

2A) For Time:

a) Burpee --> Lateral Burpee --> Lateral Burpee Over KB x 30, 20, 10, 5
b) KB Ground To Overhead --> Double KB Power Clean To Press 5, 10, 15, 20
***10 Min Time Cap
Day 18 - STRENGTH Repeat Day
1A) 6 reps E.M.O.T.M. x 8 Mins

a) KB DL x 6 --> DOUBLE KB DL x 6 --> Single Leg KB DL x 6 / Leg

2A) 6 Min AMRAP Of:

a) Bent Double KB Row --> Bent KB Piston Row --> KB Renegade Row x 4 / Arm
b) TGU BW --> TGU Weighted x 4 / Side

3A) 6 Min AMRAP Of:

a) Double KB Clean x 3, 6, 9
b) Lateral Hand Walks x 10 ft Left / Right x 1, 2, 3

Day 19 - SPEED SHRED Day

1A) 2 Reps Every 20 secs x 4 Mins

a) Broad Jump x 2 --> Burpee Broad Jump x 2 for MAX Distance

2A) 4 Rounds 0f 20 Reps

a) Bodyweight Squat --> KB Goblet Squat --> Double KB Rack Death Squat

***Rest ONLY 60 secs in between sets

***Heaviest possible

3A) For Time:

a) Burpee x 10, 8, 6, 4, 2
b) KB 1A Power Snatch x 10 total, 8, 6, 4, 2 (alternate arms)
c) Recline Rows --> Feet Elevated Recline Rows x 20, 16, 12, 8, 4
***10 Min Time Cap
Day 20 - Complex Day
1A) 1-3 Reps E.M.O.T.M. x 8 Mins

a) Pull Ups --> Chest To Bar Pull Ups --> Weighted Pull Ups (any variation)

2A) 4 Rounds NOT For Time:

e) Double KB Wide Stance Sumo DL x 5

f) Double KB Front Squat x 5
g) Double KB Push Press x 5
h) Double KB Thruster x 5
***Rest 60-90 secs between complete rounds
***If only 1 KB, perform on one side then repeat on the other side without rest

3A) E.M.O.T.M. x 6 Mins

c) KB Sumo Deadlift Pop Squats --> Double KB Power Squat Clean x 3

d) Hanging Knee Tucks / Knees To Bows --> Toes To Bar x R.A.T.
***If No Bar = Hollow Rocks x R.A.T.
***SCORE = Total Hollow Rocks Completed

Day 21 Insane Intervals

1A) Intervals - 3 Rounds

a) Push Ups --> HR Push Ups --> Plyo / Clapping Push Ups
b) Single KB RDL (grip w/ both hands) --> Double KB Single Leg RDL
c) Single KB RDL (grip w/ both hands) --> Double KB Single Leg RDL (opposite
leg)
d) Double KB Row --> Bent Double Alternating KB Row --> Renegade KB Row

***Interval Progressions: 30/30 40/20 50/10 (Circle Which Level You Do)

2A) 4 Rounds x 2 Min AMRAP Of:

a) Broad Jump --> Burpee Broad Jump x 2

b) Single KB Goblet Squat To Thruster --> Double KB Thruster x 3
c) Single KB Russian Swing --> Double KB Russian Swings --> Double KB
Outside Swings x 4
***30 sec REST between AMRAP Rounds
Day 22 - DENSITY / Acclimation Day
1A) 8 Min Density Set Of:

a) Kneeling Jump --> Kneeling Jump + Vertical Jump --> Kneeling Jump + Tuck
Jump x 3
b) Bodyweight Squat --> KB Goblet Squat --> Double KB Front Squats x 5
c) Bench Dips --> Bodyweight Dips --> Suspended Dips x submax

2A) 5 Min AMRAP Of:

a) Full TGU BW --> Full KB TGU --> Power KB Snatch To TGU Alt sides each
rep

3A) 5 Min AMRAP Of:

a) Forward / Backwards Bear Crawl x 10 ft down and back
b) Walking Lunge --> Walking KB Goblet Lunge --> Walking Double KB Rack
Lunge x 10 ft down and back
***If room go 20 ft down and back for both a) and b)

Day 23 - STRENGTH Repeat Days

1A) 3-5 Reps / Leg E.M.O.T.M. x 6 Mins
a) Assisted Pistol Squat --> BW Pistol Squat --> KB Pistol Squat x 3-5 / Leg

2A) 6 Min AMRAP Of:

a) Double KB RDL --> Single Leg Double KB RDL x 6 / Leg
b) Double KB Push Jerk --> Double KB Push Press --> Double KB Strict Press x 6

3A) For Time:

a) Single KB Ground To Overhead x 10, 20, 30, 20, 10

b) Forward / Backwards Shuttle Sprint x 20 ft x 2, 4, 6, 4, 2
***10 Min Time Cap
Day 24 - SPEED SHRED Day
1A) 5 Reps Every 30 secs x 5 Mins

a) Rapid Fire Vertical Jumps --> Rapid Fire Squat Jumps --> Rapid Fire Squat
Jump + Knee Tucks x 5
***Focus on being as EXPLOSIVE as possible

2A) 4 Sets for Submax Reps

a) Feet Elevated Push Ups --> Feet Elevated KB Push Ups --> Plyo Push Ups 4 x
Submax Reps
***Rest ONLY 60 secs in between sets

3A) Complete The Following:

a) V-Seat Reach --> Strict Knees To Bows --> Strict Toes To Bar x 10, 8, 6, 4, 2
b) Double Bent KB Row x 10, 8, 6, 4, 2
c) Double KB Rack Drop Lunge x 10, 8, 6, 4, 2 (total reps)
d) KB Russian Swing --> KB American Swing --> Double KB Russian Swing x 10,
8, 6, 4, 2
***10 Min Time Cap
Day 25 - Garage Built CHALLENGE POST Test
QUICK NOTE on Programming Its recommended you give yourself a FULL 1-2 days
REST before you take on the Post Test Challenge IF youre testing out.

If not, just blend in Day 25 as you would any other day within GBB.

1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets

*If you have to do rows, feet much be directly under the anchor point with straps
just above your waist line
***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

2A) Max Strict HSPUs OR Pike Presses x 3 Sets

***7 Min Time Cap to complete all 3 sets

***SCORE = TOTAL Reps Completed

3A) 8 Min AMRAP Of:

a) Single KB Sumo DL x 6
b) Single KB Sumo DL High Pull x 6
c) Single KB Ground To Overhead x 6
d) Single KB Goblet Squat x 6
***Complex must go UNBROKEN in order for the round to count

***SCORE = TOTAL FULL Rounds Completed + Weight Used

4A) For Time - 400m Run @ 100%

***SCORE = Time Completed

***Give yourself a few days to recover then get into the main programming***