Balance - Sample
DAY 1
2 Rounds:
200 m Row/Run 15 Cal Bike
10 Ring/TRX Rows
5 Squat – Hinge - Squat
10 l/w Russian Kettlebell Swings
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1 Round:
Core - 3 Rounds
20” on – 5” Rest
SL Tall Boat Hundred
Bridge Marching
One side Bird Dog – Arms and Legs
Other Side Bird Dog – Arms and Legs
Balance
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5 T’s – 5 Y’s on TRX
5 Weighted Barbell Wrist Roll Ups
10 SL Weighted Calf Raises on Plate
5 SL Bench Stand Up (ea)
DAY 2
Warm-up (10 min)
2:00 of Cardio
Then 3 Rounds of:
10 Push Ups
10 In & Outs
10 Squat to Box
Then 2:00 of Cardio
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1 Round of: 10 of each
10 PVC Pass Throughs
Scorpion Twists or PVC Twists
Spiderman
Side Lunge
Sampson Stretch
Core #2 – 2 RDS
20” ON – 5” REST
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SL Low Boat Hold
Table top Hold – Hundred
Cross Patterning
Table Top Small Crunch
Program #1
2 Rounds
15 Calories or 200m Run
15 DB or PVC Thrusters
15 Bench Overs
15 DB SA Clean and Press (R+L=1)
*Calories and Bench Overs Should be a sprint.
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Balance
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30” Wall sit
Plank with Wall Ball Roll
SL Ball Bounce
3 Agility Ladder (Icky Shuffle)