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