general warm up (10 minutes)

long cycles x 30 reps

double club lateral press/side raise x 10  reps

double club inside/outside mills x 15/15 reps

knee walk ups x 12 reps

specific warm up (5 minutes)

uppercut front lunges set up and light practice

strength (20 minutes)

uppercut front lunges x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

mace paddling x 20/20 reps

kneeling  double club chest presses x 15 reps