general warmup (15 minutes)
barbarian walking lunges x 20 reps
barbarian rear walking lunges x 20 reps
2 hand side swings x 50 reps
2 hand angle press x 15 reps
specific warmup (5 minutes)
2 hand halos set up and light practice
strength (20 minutes)
2 hand halos x 20 reps at each of the following body positions:
standing
1/2 kneeling
1/2 kneeling wide stance
kneeling
seated (on the floor)
conditioning/accessory work (1 round)
star complex x 2
parry cast x 15/15 reps
Russian plank flys x 2/2 reps