Workout of the day

Get ready to boost your strength and core stability with this high-intensity workout. Today we’re focusing on building upper body strength and a solid posterior chain. It’s time to thrive!

The workout of the day consists of:

7 Rounds for Time:

  • 15 Back Extensions
  • 5 Strict Muscle-ups

Scaling

  • Back Extensions: Perform Supermans or Good Mornings with a resistance band.
  • Strict Muscle-ups: Perform Banded Muscle-ups or Strict Pull-ups if Muscle-ups are not yet achievable.

No equipment

  • For Back Extensions: Use Supermans or Good Mornings.
  • For Muscle-ups: Use a sturdy table for Body Rows or Perform strict Pull-ups on a doorframe pull-up bar.

Warmup

  • 5 minutes of light jogging or jumping jacks
  • Dynamic stretching (leg swings, arm circles)
  • 2 rounds of:
    • 10 Bodyweight Good Mornings
    • 10 Ring Rows
    • 5 Scapular Pull-Ups

Cooldown

  • 5 minutes of light jogging or easy biking
  • Static stretching:
    • 1 minute Forward Fold
    • 1 minute Child’s Pose
    • 1 minute Cat-Cow Stretch