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