general warmup (15 minutes)

1/2 kneeling double club lateral pullovers x 15 reps

1 hand diagonal pullovers x 12/12 reps

BTN stretch x 60 seconds x 1/1/1/1

seated 2 hand halos x 15/15 reps

specific warmup (5 minutes)

uppercut press & Gama cast set up and light practice

strength (3 rounds)

1 round = uppercut press x 5/5 reps + Gama casts x 10/10 reps

conditioning/accessory work (1 round)

barbarian squat & front lunge x 10 reps

2 hand front swing lateral lunges x 15/15 reps