general warmup (15 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

BTN stretch x 60 seconds x 1/1

barbarian split squats x 12/12 reps

specific warmup (5 minutes)

1 hand halo set up and light practice

strength (20 minutes)

1 hand halos x 10/10 reps x 5 sets

conditioning/accessory work (1 round)

sliders x 15/15 reps

supine helicopters x 15/15 reps