general warmup (15 minutes)

Arc (short mace) front pullover lunges x 20 reps

1/2 kneeling alternating flys x 24 reps

1/2 kneeling wide stance 1 hand lateral pullovers x 12/12 reps

BTN stretch x 60 seconds x 1/1

standing 2 hand figure 8’s x 24 reps

specific warmup (5 minutes)

uppercut press set up and light practice

strength (20 minutes)

uppercut press x 7/7 reps x 4 sets

conditioning/accessory work (1 round)

Russian plank flys x 2/2 reps

drumming x 30 reps