Welcome to the cycle of GWODs designed by Kelvin Gary and Katherine Simmons of Body Space Fitness! Note: Exercise descriptions with video links are included below the image.

Check out below for videos of this week's conditioning complexes!

Have thoughts on the new graphic design of Greatist's Workouts of the Day? Email us at gwod [at] greatist.com!

Start your workout with SMR (Self-Myofascial Release) by foam rolling.

The kettlebell swing and kettlebell hold are two great kettlebell exercises. See instructions for kettlebell exercises here.

Single-leg squats, also known as “pistol” squats, are notoriously hard. This pistol squat video tutorial will help you check to make sure you have the strength, balance, and mobility for the move.

Check out how to perform Burpee Pull-ups with help from Body Space Fitness!

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