general warmup (15 minutes)

seated double club flys x 15 reps

seated double club front pullovers x 15 reps

double club walking horse stance x 50 feet

specific warmup (5 minutes)

uppercut press & barbarian pullovers set up and light practice

strength (4 supersets)

one superset = uppercut press x 10 reps + barbarian pullovers x  15 reps

conditioning/accessory work (1 round)

1/2 kneeling 1 hand lateral press side raises x 10/10 reps

1/2 kneeling wide stance centerline press x 8 reps

isometric lunge x 45 seconds x 1/1