Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by and , two of the best and brightest in the training game.

Got questions? Email us at gwod [at] glamourgirlz.info!

For a warm-up, we recommend a few minutes of foam rolling followed by:

: 8 reps per leg
: 8 reps per leg
: 10 reps
: 8 reps per leg
: 8 reps per side
: 10 reps
: 5 reps per leg
: 5 reps per leg

2 days/week:

Rest

3 days/week:

Complete 4 circuits of the following, doing 10 reps per exercise before moving on to the next one. Complete as quickly as possible while maintaining good form.

1A) Reverse lunge (bodyweight, barbell on back, or dumbbells in hand)
1B) 1 arm dumbbell push press
1C)

Rest 3-4 minutes, then complete:

2A) Push-ups 3 sets of 10-12 reps
2B) Back extensions 3 sets of 10-12 reps

4 days/week:
Rest

Enjoy your GWOD? Why not track your workout?! Below are two great tracking options:

Track on WeightTraining.com with just 1 click, and check out the : | |

Track on and post about your awesomeness on the !