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