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Greatist Workout of the Day: Monday July 1st

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Welcome to the final day of this GWOD cycle!

This strength-based cycle is 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:

1A) Front squat 5 sets of 5 
1B) Chin-up or assisted pull-up 5 sets of 5

2A) Single leg hip thrust 4 sets of 8 (each leg)
2B) Push-up (with rings or suspension trainer for an added challenge) 4 sets of 8

3A) Face pull 3 sets of between 12-15
3B) Hanging knee raise 3 sets of as many reps as possible

3 days/week:

1A) Front squat 5 sets of 5 
1B) Chin-up or assisted pull-up 5 sets of 
1C) 1 arm dumbbell bench press 5 sets of 6 each arm

2A) Single leg hip thrust 4 sets of 8 (each leg) 
2B) Push-up (with rings or suspension trainer for an added challenge) 4 sets of 8 

4 days/week:

1) Barbell Back Squat 4 sets of 10

2A) Dumbbell Chest Supported Row 4 sets of 8
2B) Dumbbell Push Press 3 sets of 10 

3) Barbell Curl 3 sets of 10

4) Pushups 3 sets of as many as possible

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