“Odd Lifts”
Lift something- 5 minutes of 20 reps + :20 sec. rest
Swing something- 5 minutes of 20 reps + :20 sec. rest
Hit something- 5 minutes of 20 reps + :20 sec. rest
Pick one movement and implement per category (lift, swing, hit) and sustain it with excellent form for entire 5 minute round.
“Odd Lift” suggestions include:
Kettlebell:
Slam dunk (Stationary and with step)
Partial speed snatch
Figure-8 flips
Mace:
Pendulum (Front and back + shove)
10-2
360
Hammer:
2-Hand tire smash
Hand-to-hand tire smash
1-Hand tire smash
1-Hand tire smash with switch
Then, 4 rounds of:
5 Shin hops (Use assistance as needed)
5 Box jump ladder
(Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
(Up to) 1 minute rest
Scale box jump heights to ability- suggestions above are baseline.