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.
Complete 21 reps of the following movements, then 15 reps, then 9 reps as fast as safely possible.
Want to kick up the intensity? Just move faster. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!