general warmup (15 minutes)

double club front swings x 50 reps

double club side cleans x 30 reps

BTN stretch x 90 seconds x 1/1

bullwhips x 12/12 rep

specific warmup (5 minutes)

uppercut press set up and light practice

strength (20 minutes)

uppercut press x 5/5 reps x 5 sets

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

parry casts x 10/10 repsq