general warmup (15 minutes)

front walking lunge flys x 50 feet

2 hand front swing lateral lunges x 20 reps

BTN stretch x 60 seconds x 1/1

bullwhips x 15/15 reps

specific warmup (5 minutes)

uppercut press & 2 hand wood choppers set up and light practice

strength (4 supersets)

one superset=uppercut press x 5/5 reps + 2 hand woodchoppers x 10/10 reps

conditioning/accessory work (1 round)

Gama casts x 20/20 reps