general warmup (15 minutes)

walking 2 hand front swings x 75 feet

windshield wiper lateral lunges x 24 reps

kneeling double club front pullovers x 15 reps

seated 2 hand twists x 30 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

1 hand halos set up and light practice

strength (20 minutes)

1 hand halos x 12/12 reps x 5 sets

conditioning/accessory work (1 round)

barbarian isometric mace hold x 60 seconds