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