general warmup (15 minutes)

windshield wiper squats x 20 reps

standing Russian flys x 5 reps

double club snatches x 12 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 10/10 reps at each of the following body positions:

standing, 1/2 kneeling, 1/2 kneeling wide stance, kneeling, seated

conditioning/accessory work (1 round)

Russian front raises x 6 reps