7min run or airdyne warmer
3min Hip mobility work
:90 min Wall sit w/ MB squeezed between legs (20/14)
:90 Hollow Rock, rest in superman
5-10min athlete choice skill work
5x3 - Thruster (75-80%)
5x7 - Push Jerk (65-70%)
6min kb slow walk w/ kb in FR carry position single arm, switch every minute (1x35/26/18)
**As few breaks as possible
"Scalene lacrosse ball/yoga tune-up trigger point
*press ball into lateral neck using palm of hand. If you feel referral pain in head or arm, stop and press till pain subsides. Do not confuse referral pain with tingling. "
This is your time as coaches or athletes to address tightness and mobility issues. Use triggerpoint.net for resources about trigger points.