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