general warmup (15 minutes)

star complex x 2 rounds

long cycles x 30 reps

BTN stretch x 60 seconds x 1/1/1/1

barbarian knee walkups x 15 reps

specific warmup (5 minutes)

uppercut press & squat set up and light practice

strength (20 minutes)

uppercut press & squat 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

lateral lunge 360’s x 12 reps

1/2 kneeling wide stance Ahrens press x 12 reps