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