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:

1A) Goblet squat 4 sets of 8
1B) Chin-up or assisted chin-up 4 sets of 6

2A) Single leg RDL 4 sets of 8 (each leg)
2B) Push-up 4 sets of 8

3A) Facepull 3 sets of between 12-15
3B) Reverse crunch 3 sets of between 12-15

3 days/week:

Complete 5 rounds of the following circuit, performing 5 reps per exercise before moving on to the next movement. Weights should be moderate (start with weights you're confident you can perform at least 10 reps with using good form).

1A) Back Squat
1B) Chin-up
1C) 1 arm dumbbell bench press

Afterwards, rest 3-4 minutes and perform the following:

2A) Single leg RDL 3 sets of 10
2B) Facepull 3 sets of 10

4 days/week:

1) Barbell Front Squat 5 sets of 6

2A) 1 Arm Dumbbell Row 5 sets of 8 (each arm)
2B) 1 Arm Dumbbell Overhead Press (neutral grip) 5 sets of 8 each arm

3A) Dumbbell Hammer Curls 3 sets of 15-20
3B) Rope Tricep Pushdowns 3 sets of 15-20