general warmup (15 minutes)

standing 2 hand figure 8’s x 20 reps

figure 8’s to hold x 20 reps

windshield wiper squats x 20 reps

1 hand wood choppers x 12/12 reps

specific warmup (5 minutes)

uppercut press set up and light practice

strength (20 minutes)

uppercut press x 7/7 reps x 5 sets

conditioning/accesory work (1 round)

Donnie G’s x 15/15 reps

horizontal mace strikes x 12/12 reps