@ali and
@HUNTER1313, Did this the other day and I'm thinking it might be up the alley we're talking about:
Some friends of mine that run a local shotokan dojo asked me to lead a kettlebell class. I was trying to keep it fun. Part of the warm up was the following:
Get up/Get down off the floor (Btw, I didn't make this up credit goes to DJ). 3 reps each:
-Straight getting off the floor
-One handed
-One leg and balance on one leg when standing
-No hands starting on stomach
-Hand glued to opposite knee
Everyone was surprised much of a sweat they worked up.
Short Rest
Then:
AMRAP (but staying fresh-no smokers) in 20 min
Single bell:
10 swings
waiter's walk (rack walk when getting tired) x20 feet
get down/get up (folks familiar with GUs did the full movement. Those that are still learning did to kneeling and back up)
row both sides
leopard crawl back to starting point
I-Go-You-Go where the partner stood at the opposite wall. Fast and Loose inbetween turns. I think everyone had fun.