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