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