Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game.

Got questions? Email us at gwod [at] greatist.com!

For a warm-up, we recommend a few minutes of foam rolling followed by:

Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg

2 days/week:

Rest

3 days/week:

1A) Rear foot elevated split squat 2 sets of 8, then 2 sets of 12 each leg
1B) Standing one arm dumbbell shoulder press 2 sets of 8, then 2 sets of 10
1C) Inverted row with rings or suspension trainer 2 sets of 8, then 2 sets of 10-12

2A) Push-up with rings or suspension trainer 2 sets of 8, then 2 sets of 10-12
2B) Kettlebell or Dumbbell swing 4 sets of 10-15

4 days/week:
Rest

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