general warmup (15 minutes)

walking 2 hand front swings x 50 feet

inside mills x 15/15 reps

outside mills x 15/15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand halos set up and light practice

strength (20 minutes)

heavy 2 hand halos x 2/2 reps x 7 sets

conditioning/accessory work (1 round)

1/2 kneeling double club lateral pullovers x 12 reps

offset mace floor press x 12/12 reps