physical. 02/06/15

    “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)
    Shovel
    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.