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