In a group of 6 or 8, and with a partner:
30yd. partner drag* (Drape a climbing rope/ like around your partners waist and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward.)
Windmill/ TGU complex** (1 windmill + 1 TGU= 1 rep)
When partner drags are complete (60yd. total), next group of 2 begins. WM/TGU complex is performed constantly until your next turn on the drag.
In a group of 6/ 8, perform drag 4 times each. In a group of 4, rotate through parts 1 & 2 for 15 minutes.
*30yd. in front of the rope & 30yd. behind= 1 round
**KB is to stay overhead between lifts. Goal is a weight that is challenging for both movements. If there is a discrepancy in ability between WM & TGU, we opt for lighter weight and meticulous form until they are even.