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