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