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.

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

· Make sure your pull up form is on point with this video tutorial on pull-ups by Gymnastics WOD.

· Condition with burpees. This is the one bodyweight exercise that trains your strength, coordination, balance, power, flexibility, agility, and stamina.

· Exercise your inner child! A summer-camp relay-race staple, the crab walk is a great core exercise.

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