general warmup (15 minutes)
1 hand front swings x 30/30 reps
2 hand side swings x 40 reps
1 hand long cycles x 20/20 reps
windshield wiper squats x 20 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
1 hand halos set up and light practice
strength (20 minutes)
1 hand halos x 15/15 reps
1/2 kneeling 1 hand halos x 15/15 reps
kneeling 1 hand halos x 15/15 reps
seated 1 hand halos x 15/15 reps
conditioning/accessory work (
star complex x 2
heavy isometric mace hold x 45 seconds