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