general warmup (15 minutes)

standing 2 hand figure 8’s x 40 reps

windshield wiper knee walkups x 20 reps

seated archer press x 8/8 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

2 hand halos set up and light practice

strength (20 minutes)

2 hand halos x 15 reps

1/2 kneeling  2 hand halos x 15 reps

1/2 kneeling wide stance 2 hand halos x 15 reps

kneeling 2 hand halos x 15 reps

seated (on the floor) 2 hand halos x 15 reps

conditioning/accessory work (1 round)

standing Russian flys x 5/5 reps

star complex x 2