general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing figure 8’s x 30 reps

drumming knee walkups x 15 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 10 reps x 4 sets

conditioning/accessory work (1 round)

kneeling Russian flys x 5 reps