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