Farewell to the “OG” Coach Nikki

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Farewell Coach Nikki

Thanksgiving Week Schedule

Dynamic movement prep 
Group warm up 
Plank pose 
Accumulate 5 minutes
Ladder drills and come drills 
Focus on skill and not so much speed. Learn the skill before adding speed.
Examples of cone drills
(Short choppy steps
On the balls of your feet.
Intervals 
For time
300 meter row
30 thrusters 85/55
Rest 3 minutes
For time 
300 meter row
50 kb swings 1.5/1.0
Rest 3 minutes
For time 
300 meter row
30 toe 2 bar
Rest 3 minutes
For time 
300 meter row
30 hspu
Mad mobi 
Trigger point pecs
Roll calves
Roll it band
Hamstring up n over
Lat stretch

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