general warmup (15 minutes)

steel club archer pulls x 20 reps

barbarian knee walkups x 20 reps

Donnie G’s x 15/15 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

1 hand halos set up and light practice

strength (20 minutes)

1 hand halos x 15/15 reps in each of the following body positions:

standing

1/2 kneeling

1/2kneeling wide stance

kneeling

seated (on the floor)

conditioning/accessory work (1 round)

alternating flys x 20 reps

double club lateral press side raises x 15 reps