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