This month, we've got some fun new types of GWODs from Joe Vennare and company over at Hybrid Athlete. If you're new to circuits like these, feel free to take them slow at first and/or scale back the number of movements (for example, instead of completing 20 squats per round, try 15 or 10 if you're unsure).

Most importantly, have fun! These are meant to be challenging, but not impossible.

2 Days Per Week:

3 rounds of:

10 Single arm Dumbbell row (each arm)

10 push-up

Rest 3-4 minutes, then 3 rounds of:

8 Dumbbell suitcase deadlift

8 Dumbbell biceps curl to overhead press

3 Days Per Week:

Same as 2 days per week 

4 Days Per Week:

Same as 2 and 3 days per week


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