general warmup (15 minutes)

windshield wiper lateral lunges x 20 reps

star complex x 2

Donnie G’s x 15/15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

uppercut rear lunges set up and light practice

strength (20 minutes)

uppercut rear lunges x 12/12 + 8/8 + 4/4 reps

conditioning/accessory work (2 rounds)

1/2 kneeling 1 hand snatches x 12/12 reps

kneeling 2 hand angle press x 15 reps