general warmup (15 minutes)

windshield wiper squats x 20 reps

crossbody swings x 15/15 reps

double club lateral lunge flys x 20 reps

standing 2 hand figure 8’s x 30 reps

specific warmup (5 minutes)

uppercut press set up and light practice

strength (20 minutes)

uppercut press x 8/8 reps x 4 sets

conditioning/accessory work (1 round)

alternating 1 hand snatch x 20 reps

Donnie G’s x 15/15 reps