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