general warmup (15 minutes)

double club archer pulls x 20 reps

kneeling double club front pullovers x 15 reps

barbarian rotation walking lunges x 15 reps

barbarian rotation rear walking lunges x 15 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand halos & 45-90 degree leg lifts set up and light practice

strength (20 minutes)

2 hand halos x 20 reps at each of these body positions:

standing, 1/2 kneeling, kneeling, 1/2 kneeling wide stance, seated (on the floor)

Do 45-90 degree leg lifts x 10 reps after each set of 2 hand halos

conditioning/accessory work (2 rounds)

barbarian lateral lunges x 15 reps

resistance band pull a parts x 35 reps