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