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:

1) Trap bar deadlift 5 sets of 5 reps

2A) Barbell push press 5 sets of 5 reps
2B) Chest supported row 5 sets of 6 reps
2C) Walking dumbbell lunge 3 sets of 8 reps, and 2 sets of 12 reps

3 days/week:

Rest

4 days/week:
1) Barbell Deadlift – 3 x 5

2A) 1 Arm Dumbbell Bench Press – 4 x 6 each arm
2B) Lat Pulldown Machine – Overhand Grip – 4 x 8

3A) Tricep Pushdowns – 3 x 20
3B) 1 Arm Dumbbell Row – 3 x 15 each arm

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