Hey, GWOD-ers, welcome to the last month of GWODs rom 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:


3 days/week:


4 days/week:

1) Barbell Bench Press 4 sets of 5 (use a spotter, please!)

2A) Dumbbell Reverse Lunge 4 sets of 6 each leg
2B) Stability Ball Plank 3 holds of 30-45 sec

3A) Single Leg Hip Thrust 3 sets of 12-15 each leg
3B) 1 Arm Dumbbell Floor Press 3 sets of 10 each arm