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