Warm up as normal. Ensure your back and shoulders are ready for the show.
Do a couple rounds of squats, sit ups and lunges to warm up. Maybe 10 reps.
Part 1
20 Minutes
6 Deadlifts
12 Push ups
12 jumping or regular pull ups
48 jump ropes
Remember to lift at lighter weights to warm up the deadlift. Use 95-135#. Use more weight if comfortable with the lift. Do regular pull ups till you reach failure.
Part 2
Tabata core if time permits.
Stretch shoulders, back and hammys.
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