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