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