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