Jog or jump rope for 5-10 minutes
Dynamic Warm Up
Jump Rope - 1000 reps
* Do 2 burpees every time the rope stops (if you mess or you stop to take a break)
** Jump ropes are available at the Rec Center Equipment Desk
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Walk or jog for 5 minutes
Planks - hold the plank position for a total of 4 minutes.
Stretch - shoulders, hip flexors, quads, groins, hamstrings, calves
"Nobody's a natural. You work hard to get good and then work hard to get better."