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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.

Head to Toe

Complete 4 rounds of the following as fast as safely possible.

20 Hand Release Push-Ups
1-minute Wall Sit
25 Bicycle Sit-Ups (per side)

Want to kick up the intensity? Hold a light kettlebell or dumbbell in front of your chest on the wall sits. And don't forget to check back on Monday for a totally new (but equally awesome) GWOD!

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