general warmup (15 minutes)

inside mills x 20/20 reps

outside mills x 20/20 reps

barbarian squats x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

2 hand halos set up and light practice

strength (20 minutes)

2 hand halos x 10/10 reps in each of the following body positions:

standing

1/2 kneeling

1/2 kneeling wide stance

kneeling

seated

conditioning/accessory work (1 round)

horizontal mace strikes x 12/12 reps

bullwhips x 10/10 reps