general warmup (15 minutes)

standing 2 hand figure 8’s x 30 reps

alternating front swings x 50 reps

paddling x 20/20 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

uppercut press set up and light practice

strength (20 minutes)

uppercut press x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

seated offset front pullover x 12/12 reps

kneeling double club lateral press x 10 reps

2 hand helicopters x 15/15 reps