general warmup (15 minutes)

double club walking horse stance x 75 feet

star complex x 3

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand halos set up and light practice

strength (20 minutes)

2 hand halos x 12/12 reps from each of the following body positions:

seated

kneeling

1/2 kneeling wide stance

1/2 kneeling

standing

conditioning/accessory work (1 round)

heavy 1 hand farmers walk x 50 feet

heavy 2 hand side swings x 30 reps