general warm up (10  minutes)

figure 8’s to hold x 30 reps

2 hand side swings x 40 reps

rotation walking lunges x 100 feet

BTN stretch x 60 seconds x 1/1

specific warm up (5 minutes)

1/2 kneeling 2 hand halos set up and light practice

strength (20 minutes)

1/2 kneeling 2 hand halos x 15-15-15-15 reps

conditioning/accessory work (2 rounds)

bull whips x 10/10 reps

dead stop side swings x 10/10 reps