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This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: Monday July 27th

Double Up

Complete as many rounds of the following as is safely possible in 15 minutes.

5 Step-Ups (per leg)
10 Handstand Kick-Ups
15 Mountain Climbers (per leg)

Want to kick up the intensity? Hold light dumbbells or kettlebells in both hands on the step-ups. And don't forget to check back on Monday for a totally new (but equally awesome) GWOD!

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