KB “Short swing”*:
Barbell or 2 KB press:
Then, 20 reps “Partner drag”** (40yd. ea.)
10 reps leader, 10 reps follower
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
**Follower: Drape a rope/ belt/ like around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward like a KB swing, leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, and drive forward with intent.